Fitness:
A. DB Push Ups (30X3 tempo)
3 x Max reps (-1) *If you can't get at least 5, do these banded.
- 2 min rest between sets -
*Between each set do 3 Rotational Deadball throws (each side)
B. 12 min AMRAP:
12/8 Cal Bike Erg
9 Toes to Bar
6 Box Jump Over (24/20")
- 30 sec rest -
Performance:
A. DB Piked Handstand Push Ups (32X3 tempo)
3 x Max reps (-1) *If you can't get at least 5, take away the DB and/or tempo.
- 2 min rest between sets -
*Between each set do 3 Rotational Deadball throws (each side)
B. 12 min AMRAP:
12/8 Cal Echo Bike
9 Toes to Bar
6 Box Jump Over (24/20")
- 30 sec rest -
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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