Sunday 14.07.24

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. Give Emily a hand! Gameshow social night is coming up. Info here. Crossfit:

Mobility:

A. Tall Kneeling Arm Spirals: 3s x 5 per side, rest 30

B. Wide Stance Windmill: 2s x 5, rest 30

C. Tall Kneel Arch/Reach Backs: 2s x 5 per side, rest 30s.

D. Deep Squat to Deep Hinge: 2s x 5, rest 30s.

WOD:

4 Rounds: 4 min work / 1 min rest

15/12 Cal Echo

15/12 Cal Row

15/12 Cal Ski

Max Burpees in the remaining time

or "FLOW"

In Flow simply complete the Calories. If you can, nasal breathe for some or all of it.

---

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.