Fitness:
A. 3 alt sets OT90
A1. AMRAP (-2) Unbroken Strict Pull Ups
B2. 5 Pistols (each side)
*Pistols as slow and controlled as possible
B. 12 min AMRAP:
15 Pull Ups
6 1x DB Hanging Box Step Overs (24/20")
12 1x DB Front Rack alt. Lunges
6 1x alt DB Devil Press
12 1x DB Front Rack alt Lunges
150m Run
Dumbbell: (22.5/15kg)
Performance:
See Fitness
Sweat:
Every 3 min for 4 sets:
36/30 Calorie Row
+
Every 3 min for 4 sets:
34/28 Calorie C2 Bike
+
Every 3 min for 4 sets:
32/26 Calorie Ski
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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us 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