Christmas Party details! Please check your emails/the member slack page in regard to timetable changes to the timetable for the week of the 27th of November.
Conditioning:
Gymnastics Cycle Week 18: Accessories
A. 4 sets of 5 reps
Paralette L-Sit to Tucked Shoulder Stand
*DON"T extend your legs in the tuck until the final rep, and then do it very slowly and under control.
B. 15 Min AMRAP:
20/15 Calorie Ski
20 Hollow Rocks
20/15 Calorie Bike Erg
20 Ring Push Ups
20/15 Calorie Row
20m Dog Sled Pull & Push (80/55kg)
*Up and back twice
Compare to 1/12/22
Nate S: 2 + 1 Dog Sled Push
EL C: 1 + 15 Cal Row
Skill and Strength:
A. See Conditioning
B. 15 Min AMRAP for quality:
20 Hollow Rocks
16m Handstand Walk
12 Rope Handle T-Bar Rows
8 DB External Rotations (each side)
4 Wall Walk + Wall Facing HSPU (1+1 = 1 rep)
Compare to 1/12/22
Nate S: 3 Rounds
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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