Fitness:
A. Deadlift: 20 minutes to build to a 1RM.
B. 3 x 4 Min AMREPs
20 Standing Band Hip Abduction (each side) (must take at least 90 seconds for both)
15 Barbell Hip Thrust (60/40kg)
Max Calorie Row in the remaining time
Performance:
A. See Fitness
B. Deadlift: On the 45 seconds for as long as possible: 5 @ 70%
Sweat:
A. 8 Min alt OTM
M1: 5 Ab Wheels
M2: 30 sec Sorensen Hold
B. OT4M x 32 mins (8 rounds)
Each round for time
40/30 Calorie Bike Erg
20 Russian Kettlebell Swings (32/24kg)
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.
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