Fitness:
Mobility: Standing Forward Fold: 4 x 30s, 30s rest. *Start in a position of comfort and then move steadily into a deeper ROM.
A. C2 Leg Curl: 5s x 8r
B. 4 Rounds: 3 minute work, 1 minute rest
35/26 Calorie Row
Max Wall Balls in the remaining time (9/6kg, 10/9ft)
Performance:
A. Deadlift: 3r x 50%, 60%, 70%, 70%, 70% (of 3RM) OT2M
B. 4 Rounds: 3 minute work, 1 minute rest
35/26 Calorie Row
10 2x DB Racked alt Lunges (22.5/15kg)
Max Strict Handstand Push Ups in the remaining time
Sweat:
OT2M: x 5 Rounds: (40 mins)
1: 300m Run
2: 15 Hip Thrusts (70/50kg)
3: 30/24 Calorie Ski
4: 5 Dog Sled 10m Push/Pulls (60/40kg on)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
Comments