Fitness:
1. In teams for moderate intensity:
15 Min AMRAP: Backwards Torque Sled Drag
2. 15 Min AMRAP:
6 Plate Push Shuttles (20kg / 5m)
12 Bent Knee Ring Rows
18 Russian Kettlebell Swing (32/24kg)
24/18 Calorie Bike Erg
Performance:
See fitness
Bulletproof Strength Class:
1. 5-7 sets to build to a heavy seated Rope Sled Pull.
-superset with-
12 (per side) Single leg wall hinge
2. 5 sets to build to a heavy 10 rep Filly Press
-superset with-
5 Bulgarian Split Squat
3. 15 minutes for quality:
20 Banded Face Pull
20 Banded Good Mornings
20 Banded Leg extensions
20 Straight Arm Pull downs
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.
