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Fitness:
30 Min OT2M: (3 Rounds)
1. 60 sec Supine Bar Hang (10 off, 10 on)
2. 50m Plate Push (20kg)
3. 40 sec Wall Handstand Hold
4. 300m Run
5. Max Calorie Bike Erg
Performance:
See Fitness.
Bulletproof Strength:
A. 5 Sets
A1. 8 Landmine Bent Over Row
superset
A2. 12 Bench Sumo Deadlift
B. 5 Sets
B1. 8 Half Kneeling Landmine Press
superset
B2. 12 Banded Hack Squats
C. 3-5 Rounds for Quality:
20 Supine Pull Overs
20 Turkish Sit Ups
20 Cossac Squats
20 Upright Rows
20 Pallof Press
20 Muscle Clean and Jerk (20/15kg)
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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