The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Conditioning:
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 Box Jump Over (30/24")
40/30 Calorie Echo Bike
3 10m Dog Sled Pull & Push (125/90kg)
Skill and Strength:
A. See Conditioning
B. 15 min AMRAP for quality:
3 Mixed Grip Supine Single Arm Assisted Ring Pull Ups
6 Wall Facing Strict HSPU
9 Y Raises
12 Ring Flys
60 sec Bike Erg easy spin
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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