Conditioning:
A. Gymnastics Week 19: Rope Climbs & Pistols
B. 15 min AMRAP:
15 Goblet DB alt Step Ups (24/20") or 15 alt Rolling Pistols
15/12 Calorie Ski
15 DB Gorilla Row *each side = 1
15/12 Calorie Echo Bike
15 Dumbbell Deck Press
15/12 Calorie Bike Erg
DB: (22.5/15kg)
Skill and Strength:
A. See Conditioning
B. 15 minutes for quality:
5 Tempo Pistols (22X1) (each side)
10 Straddle Compression Walks
2 Legless Rope Climbs
10 sec L-Hang from Rope
5 Paralette HSPU Eccentrics (aim for 5 sec lower)
Max Unbroken Diamond Push Ups
*8-12" Depth
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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