Sunday 15.03.2026
- Jason
- Mar 10
- 1 min read
CrossFit:
A. Mobility & Strength:
3 Rounds in 15 minutes
10 Plate in Front Cossack Squats
6 KB Taters
3 KB Windmills (e side)
15 GHD Weighted Hip Extensions
20 sec Pole Supported Bottom of Pistol Hold
B. 15 min AMRAP:
500/450m Ski
30 Russian KB Swings (32/24kg)
30 Bodyweight walking lunges
30 alt Single Arm/Leg V Ups
30 Abmat Back Extensions
Flow:
A. See CrossFit
B. 15 min AMRAP for Quality:
1200/1000m Bike Erg
30 sec Single Leg Glute Bridge Hold (e side)
20 Hollow Rocks
10 Arch Body lifts w 1 sec Hold
5 sec Standing leg Raise Hold (e side)
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 competitors' 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.
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