Fitness:
1. 15 minutes for quality:
20 Superman PVC Press behind the neck
20 Plank Ring Circles (10 per arm)
10 Supine Hollow Maltese Press
10 High Plank Banded lateral pull through
5 Shoot throughs (pause either side at top)
5 Russian Push Ups
2. Max Wall Handstand hold
3. Max L-Sit.
4. 1 minute for max distance:
Dog Sled Push & Pull (10m shuttles, 80/60kg on)
Performance:
See Fitness
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.
