Fitness:
A. 12 min AMRAP for quality:
10 sec Supine Chin over Bar hold
20 sec Active Arch Body Hang
30 sec Single arm Plank Hold per side
40 sec Hollow Body Flutter Kicks
B. 9 min OTM:
M1: 50 Single Unders (aim for unbroken)
M2: 10 Crossover Double Unders (if you don't have solid doubles aim to do 20-40 Double Unders here. If you can do them but not crossover doubles, then do crossover singles)
M3: 50 Speed Steps
Performance:
See Fitness
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 updated with announcements, news and info - join our private Slack group. The link to join is here.
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