End-of-year awards voting! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Conditioning:
A. Week 15 – Floor Series 3/4: Handstand Pressing: Headstand, Headstand to Press, Strict handstand Push Up, Kipping Handstand Push Up
B. 15 min AMRAP:
10 Pike Handstand Push-ups
15/12 Ski Erg Calories
15 Toes Through Rings
20/15 Echo Bike Calories
Skill and Strength:
A. See Conditioning
B. 0 - 5 min:
2 Strict Handstand Push Ups for depth
*If you don't have floor yet, complete 2x 5 sec eccentrics.
6 - 10 min:
2 Kipping Handstand Push Ups for depth
10 - 15 min:
5 Min AMRAP:
1 Strict Muscle Up
2 High Ring Dips
3 Strict Toes to Ring
or
2 Low Ring Strict Transitions
2 Ring/Bar Dips
2 Chest to Ring Pull Ups
2 Strict Toes to Ring
*If you are doing tomorrow's wod it has some Handstand Push Ups - so keep that in consideration with how hard you go today.
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.
