Fitness:
A. Gymnastics Week 12: On The Minute work and accessories:
3 Rounds for quality:
M1: 8 DB External Rotation (left)
M2: 8 DB External Rotation (right)
M3: L-Sit: 15 seconds
M4: Easy to moderate single arm bar hang (each side within the minute)
M5: 5 Banded Nordic Curls
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)
Performance:
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)
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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