We are back to our normal schedule at the Showgrounds.
Fitness: 1. OT2M x 5 sets
5 Dragon Flags
2. 21 Min AMRAP:
10 Kettlebell Swings (24/16kg)
Max Burpee Box Jump Overs 24/20" in the remaining time
*OT3M (including the 0:00) 21/15 Bike Erg Calories Performance: See Fitness Bulletproof Strength Class: 1. Stalder lift (5s eccentric)
5s x 8r
super set with
12 supine pull overs
2. Seated behind the Neck Press
5s x 8r
super set with
12 each side Single leg calf raises
3. 15 Minutes for quality
10 ATG Split Squat
10 single leg foot elevated hip thrust
10 hammer curl
10 DB tricep kick back
10 bent over row Open Gym 10am - 12pm: Please remember to sign in.
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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