Fitness:
1. Gymnastics Work: 'Week 1 – Bar Series 2/3: Kipping Pull Ups
2. 15 Min AMRAP for quality:
5 or Unbroken set of Kipping Pull Ups
20 KB Drag throughs (16/12kg)
Max Chin over the Bar Hold
20 Banded Dead Bugs
5 (e side) Single Arm Dumbbell pause Overhead Squat
20-30 sec Copenhagen Plank
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.
