Conditioning:
A. Gymnastics Cycle Week 12: Accessories
3 Rounds OTM for quality:
M1: 3 Single Arm Push Ups (elevate if needed)
M2: 8 DB External rotation (ND arm)
M3: 8 DB External rotations (other arm)
M4: 10 Box in Front straight arm pulls
M5: 15 sec L-Sit
B. 15 Min AMRAP in Pairs:
40/30 Calorie Ski
30 Russian KB Swings (32/24kg)
40/30 Calorie Echo Bike
3 10m Dog Sled Pull & Push (125/100kg)
Compare to 20/10/22
Nate & Jason: 2 + 2m Sled Pull
Kristina & Pete: 1 + 2m Sled
Skill and Strength:
A. See Conditioning
B. 15 min AMRAP for quality:
3 Mixed Grip Supine Single Arm Assisted Ring Pull Ups
6 Y Raises
9 Ring Flys
12 Slantboard Squats
15sec Single Arm Handstand Hold or 1 minute handstand hold (1 minute is the pre-requisite)
Compare to 20/10/22
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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