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Kat

Tuesday 18.01.22

Updated: Jan 21, 2022

 

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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