Sunday 11.02.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. CrossFit:

A. Tissue Work

90 sec Barbell Quad Roll (e side)

60 sec Barbell into Pec (e side)

60 sec Calf Barbell Roll (e side)

B. Flow:

20 minues easy AMRAP:

1000/900m Echo Bike

5 tall kneeling plate halos/direction (10/5kg)

5 plate windmills/side (5/2.5kg)

5 yoga push up with exaggerated press through

or

20 min AMRAP:

40/30 Calorie Bike Erg

15 Plate Clean & Jerks (20/15kg)

40/30 Calorie Ski

15 True Ring Rows

---

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.