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  • Writer's pictureJason

Thursday 01.12.22

Updated: Nov 30, 2022

 

Conditioning:


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. 4 sets OT90: Paralette Straddle L-Hold: 25-45 sec


C. 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


Skill & Strength:


Gymnastics Cycle Week 18: Accessories


A & B: See Fitness


C. 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)

 

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 up to date with announcements, news and info - join our private Slack group. The link to join is here.









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