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Sunday 17.10.21

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.



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