Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. For quality: 15 minutes to complete 3 sets:
A1. 12 Hollow Body Banded PVC Straight Arm Pulldowns
- Rest 45 seconds -
A2. 12 Australian Pull Ups (3 sets max)
- Rest 45 seconds -
A3. 12 Parallette Push-Ups (90 Degrees)
- Rest 45 seconds -
B. 15 min AMRAP:
100 Double Unders
20 V Ups
15 Ring Dips
15/12 Echo Bike
Performance (Open and Quarterfinal focus):
A. For quality: 15 minutes to complete 3 sets:
A1. 12 Hollow Body Banded PVC Straight Arm Pulldowns
- Rest 45 seconds -
A2. 12 Bar Muscle-Ups (2 min cap)
- Rest 45 seconds -
A3. 12 Parallette Push-Ups (90 Degrees)
- Rest 45 seconds -
B. 15 min AMRAP:
100 Double Unders
20 Toes to Bar
15 Ring Dips
15m HS Walk
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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