Conditioning:
A.For this week and next week we will put a hold on the cycle and make this a 20 minute open session. Get in and practise your skill on any Gymnastics movement you like.
B. 20 min alt OTM
20 work / 40 rest for max Cals
Echo Bike Calories
Ski Erg Calories
Skill and Strength:
A. See Conditioning
B. 20 minutes for quality & load: (ensure you rest about 1 minute after the holds to perform a decent set)
21 DB Keeler Curls (*21/side, alternating every 7 reps)
30 sec Bottom of Ring Support
15 Tate Press
20 sec L hang / Tuck hang
9 Single Plank banded Pulldowns
10 sec Ring to Chest Hold
*If you lose quality or its too tough, break the holds up. But if you can hold on, do it.
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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