Fitness:
30 Min alt OTM:
M1: 9 Plate Push Shuttle (5m / 20kg)
M2: 12/9 Calorie Ski
M3: 15 Toes Through Rings
M4: 18 Russian KB Swings (32/24kg)
M5: 21/18 Bike Erg
M6: Rest
*If you don't make a set amount in the minute, next round take 3 reps off that movement. Continue that until the end of the workout for all movements.
Performance:
See fitness
Bulletproof Strength Class:
1. 5 Rounds for load:
12 Banded KB Deadlift (2s hold at top, 3s lower
12 Lat Pull downs
2. 5 Rounds to build to a heavy set of 12 alt KB Bench Press + 50m KB Front Rack Carry
3. 12 min for quality:
20 Gorilla Rows
20 Behind Back KB Hinges
20 Single Leg Calf Raise (10 e side)
20 KB Side Bends
20 DB Bicep Curls
20 Banded Tricep Push Downs
Open Gym 10am - 12pm: Please remember to sign in.
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.
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