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Fitness:
1. 5 Sets OT90: 1 Legless Rope Climb
2. 20 Min AMRAP:
2 Rope Climbs
20/15 Calorie Row
20m Wheelbarrow Plate Drag
20/15 Calorie Echo Bike
20 Sit Ups
Performance:
See Fitness.
Bulletproof Strength:
A. 5 Sets
A1. 12 Banded Resisted Barbell RDL
A2. 12 Single Arm Banded Row
B. 5 sets
B1. 8 Arnold Press
B2. 8 Slant Board Split Squat
C. 15 Min AMRAP for quality
30s Tuck Hold
30s Sorenson Hold
30s Side Plank (e side)
30s Handstand or Pike Hold
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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