Conditioning:
A. 4 sets of 5 reps Paralette L-Sit to Tucked Shoulder Stand
*DON"T extend your legs in the tuck until the final rep, and then do it very slowly and under control.
B. 4 sets OT90: Paralette Straddle L-Hold: 25-45 sec
C. 15 Min AMRAP:
20/15 Calorie Ski
20 Hollow Rocks
20/15 Calorie Bike Erg
20 Ring Push Ups
20/15 Calorie Row
20m Dog Sled Pull & Push (80/55kg)
*Up and back twice
Skill & Strength:
Gymnastics Cycle Week 18: Accessories
A & B: See Fitness
C. 15 Min AMRAP for quality:
20 Hollow Rocks
16m Handstand Walk
12 Rope Handle T-Bar Rows
8 DB External Rotations (each side)
4 Wall Walk + Wall Facing HSPU (1+1 = 1 rep)
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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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