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Kat

Thursday 19.01.23

Conditioning:


A. Gymnastics Cycle Week 2 - Bar Series 2/4: Moving Dynamically on the bar: Hollow Body, Arch, Knees to Elbow & Toes to Bar

*There is bar work in tomorrow's WOD so don't ruin your hands.


B. 16 min AMRAP:

20/15 Echo Bike Calories

20 sec Paralette Tuck Hold

20 Russian Kettlebell Swings (32/24kg)

20 Toes through Rings


Skill & Strength:


A. See Fitness


B. 16 Min OTM:

M1: 20 Russian Twists (20/12kg)

*Over and back = 1

M2: 20 sec Max Ski Cals

M3: 20 sec Max Toes to bar

M4: 20 sec Max Bike Erg Cals

*Score is total seconds held plus total calories.

 

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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