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Kat

Tuesday 11.06.24

Fitness:


A. DB Push Ups (30X3 tempo)

3 x Max reps (-1) *If you can't get at least 5, do these banded.

- 2 min rest between sets -

*Between each set do 3 Rotational Deadball throws (each side)


B. 12 min AMRAP:

12/8 Cal Bike Erg

9 Toes to Bar

6 Box Jump Over (24/20")

- 30 sec rest -

Performance:


A. DB Piked Handstand Push Ups (32X3 tempo)

3 x Max reps (-1) *If you can't get at least 5, take away the DB and/or tempo.

- 2 min rest between sets -

*Between each set do 3 Rotational Deadball throws (each side)


B. 12 min AMRAP:

12/8 Cal Echo Bike

9 Toes to Bar

6 Box Jump Over (24/20")

- 30 sec rest -

 

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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