Fitness
A. 3 min AMREP: Push Ups
B. 3 Rounds for time:
30/24 Calorie Row
30 1x DB Box Step ups (24/20", 22.5/15kg)
10 Strict Pull Ups
*Banded for Pull Ups scale.
*18 min cap
Performance:
A. 3 min AMREP: Strict Handstand Push Ups
B. 3 Rounds for time:
30/24 Calorie Row
30 1x DB Box Step ups (24/20", 22.5/15kg)
10 Bar Muscle Ups
*18 min cap
Sweat:
5 Rounds for time:
500/450m Ski Erg
25/20 Calorie Echo Bike
*OT3M (starting at 3:00, complete a 200m run)
After completion hope onto a Bike Erg are keeping riding until 40 minutes is completed. Ride at a 70% of your MHR or a 6/10 effort.
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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