Fitness: "Rannie"
500m Run
50 Double Unders
50 Sit Ups
400m Run
40 Double Unders
40 Sit Ups
300m Run
30 Double Unders
30 Sit Ups
200m Run
20 Double Unders
20 Sit Ups
100m Run
10 Double Unders
10 Sit Ups
Post: Tabata Bent Knee Calf Raises
(8 sets on left then 8 sets on right) Performance: See Fitness Bulletproof Strength Class: 1. 5 sets for load:
Weighted Rope Sled Pull
superset with
12 DB Romanian Deadlifts
2. 5 Sets, alternating between
8 Single Arm Jammer Arm Press
20 second Rack Support
3. 12 Min OTM: 40 seconds work, 20 seconds rest Straight Arm Pulldown DB Z Press Plate Raise KB Pull through
Cursty Lunge Plate Raise KB Pull through
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.
