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Fitness:
A. OTM x 16 minutes (4 rounds)
Min 1: Dumbbell Single Arm Front Rack Walking Lunge (16m, 22.5/15kg)
*Switch hand each round
Min 2: 30 sec Handstand Hold
Min 3: 20-30 Sit Ups
Min 4: 10-15 1x Kettlebell Deadlifts (32/24kg)
immediately into
B. OTM x 16 minutes (4 rounds)
Min 1: 10 Dumbbell Goblet Squats (22.5/15kg)
Min 2: 1-3 Rope Climbs
Min 3: 20-30 second Plank Hold
Min 4: 24m Kettlebell Farmers Walk (32/24kg)
Performance:
A. OTM x 16 minutes (4 rounds)
Min 1: Dumbbell Single Arm Overhead Walking Lunge (16m, 22.5/15kg)
*Switch hand each round
Min 2: 16m Handstand Walk
Min 3: 10-15 Toes to Bar
Min 4: 10-15 2x Kettlebell Deadlifts (32/24kg)
immediately into
B. OTM x 16 minutes (4 rounds)
Min 1: 10 Single Arm Dumbbell Overhead Squats (22.5/15kg)
*Switch hand each round
Min 2: 2-3 Short Rope Climbs
Min 3: 10-15 Toes to Bar
Min 4: 24m Kettlebell Farmers Walk (32/24kg)
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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