Fitness:
1. Pause (1 sec) Back Squat. 15 minutes to build to a 5RM. Then at the 17 and 19 min mark do another 2 sets at 90% of todays max.
2. 15 Min AMRAP:
21/15 Calorie Bike Erg
12 Toes to Bar
30m DB Hanging Walking Lunge (22.5/15kg)
Performance:
1. See Fitness
2. 15 Min AMRAP:
21/15 Calorie Echo Bike
12 Toes to Bar
30m DB Hanging Walking Lunge (22.5/15kg)
Sweat:
1. Ski or Row or Bike Erg
3 Rounds for total calories
1 round:
6 sets, 30 work / 60 rest
3 minutes rest between rounds.
2. 10 Min alt OTM
Odd: 5 Ab Wheels
Even: Max Hip Thrusts in 30 seconds with a single 22.5/15kg DB
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.
