Fitness:
1. Build to a heavy 10m Dog Sled Push & Pull (any stop in the sled apart from changing direction is a no rep)
2. On The 8 Min x 3
30/24 Calorie Row
25/18 Calorie Echo Bike
20m Dead Ball Bear Crawl (15/12kg)
10m Dog Sled Push & Pull (10m Push, 10m Pull / 100/60kg)
Performance:
See Fitness.
Bulletproof Strength:
A. 5 Sets
A1. 8 Straight Arm lat Pulldown
A2. (superset) 8 Barbell Good Mornings
B. 5 Sets
B1. 8 Narrow Grip Deck Press
B2. 12 Slant Board Squats (32X1)
C. OTM x 12
M1: 2 Turkish Get Ups (each side)
M2: 12 Plate Raises
M3: 12 KB Side Bends (per side)
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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