Fitness:
A. 0 - 5 min:
Handstand Hold
*Aim to have about 5 attempts, each for about 20 seconds. Only move away from the wall if you can hold 10+ seconds
5 - 10 min:
OTM: 10-20 sec Frog Stand
B. 10 min AMRAP:
15 Abmat Sit Ups
10/7 Calorie Bike Erg
8/5 Push Ups
Performance:
A. 0 - 5 min:
Paralette Handstand Hold
*Aim to have about 5 attempts, each for about 20 seconds. Only take the paralettes away from the wall if you can consistently hold 10+ seconds.
5 - 10 min:
OTM: 10-20 sec Paralette Tucked Shoulder Stand
B. 10 Min AMREP:
1, 2, 3, 4, etc
Strict Toes to Bar
2, 4, 6, 8, 10, etc
Box Dips
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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