Fitness:
A. Mobility
A1. Child Pose Lat Stretch: 3 x 30s per side, 10 sec between sides,
A2. Prone Lying Shoulder Internal Rotation lift off: 5 x 12sec contraction, every 30 seconds
A3. Forward Folding PVC shoulder extension: 3 x 5
B. Gymnastics Week 11: Open session, your choice of practise for 15 minutes.
C. In Pairs: 20 Min AMRAP:
20/15 Calorie Row
20/15 Calorie Ski
20/15 Calorie Bike Erg
20 Shuttles (8m)
*Partners must alternate on the machines and switch by tagging. However the shuttles can be broken up however you like. When you return to the Row, the alternate partner who did the Bike Erg must start there.
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 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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