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Fitness:
A. 3 Rounds: alt OT90 A1. Max True Ring Rows A2. 30 sec L-Sit/Tuck Hold B. 5 Rounds for time: OT5M 10m Dog Sled Push & Pull (100/75kg) 12/9 Cal Ski Erg 14 Russian Kettlebell Swing (32/24kg) 16/12 Cal Bike Erg
Performance:
See Fitness.
Bulletproof Strength:
A. 5 Sets A1. 8 Australian Pull Up (2sec pause on chest) superset A2. 20m Walking Lunge B. 5 Sets B1. 8 Single Arm Landmine Bench Press -superset with- B2. 8 Lateral Step Downs C. 15 Min OTM: 10-20 Banded Glute Kick Backs 20 Banded Press 20 Pallof Press 20 Double Foot deficit calf raise
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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