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Fitness:
Warm Up/Activation:
2 Rounds:
5 Wall Facing Tuck Thoracic Pulses
5 Nordic Curls
20 sec Supine Hang
*Work in with a partner, alternate movements as your rest.
A. Gymnastics Cycle Week 13: Floor Series 3/3: Handstand Walking
B. 18 Min AMRAP:
400m Ski
30/23 Calorie Row
20m Bear Crawl
10m Dog Sled Push & Pull (125/100kg)
Performance:
A. See Fitness
B. 2 Rounds of:
2 min max Distance Handstand Walk
*Minimum 2.5m unbroken
- 1 min rest -
2 min max Strict Muscle Ups
- 1 min rest -
2 minutes to accumulate max time L-Hang
- 1 min rest -
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.
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