Crossfit:
A. 4 rounds for Quality:
5 KOT Slantboard Split Squats
10 Prone Pass-throughs
B. 20 minutes for Max Reps:
Max Echl Cals in 1 minute
20 KB Goblet Squats (24/16kg)
Max Row Cals in 1 minute
20 Hand Release Push Ups
Flow:
20 min AMRAP
1 min Ski
20 sec Hollow Hold
20 sec Goblet Squat Hold
1 min Row
20 sec Superman Hold
20 sec Pancake Stretch
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.
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