Fitness: 1. 3 Rounds for quality:
20 Banded face pulls
10 Banded Rows in plank (each side)
2. 5 Rounds each for time.
New round every 4 minutes
10m Dog Sled Push + Pull (120/80kg on)
13 10m shuttle sprints
15/12 Calorie Ski Performance: See Fitness Bulletproof Strength Class: 1. 5 rounds for load and quality:
A. Bent over Sled Pull
B. 12 Dumbbell Romanian Deadlift
2. 5 sets of each
A. 8 Jammer Arm Press
B. 20 second rack hold
3. 12 min AMRAP:
Weighted Sled Pull + Push
5 Strict toes to bar
10 Palov press
Max 1&1/4 Goblet Squat 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.