*We will be closed on Sunday due to all staff competing at the All-Star affiliate challenge. A. Gymnastics Week 15: Accessories
OTM x 15 (3 Rounds)
M1: 25 Tib Raises
M2: 8 Dumbbell External Rotation (left)
M3: 8 Dumbbell External Rotation (right)
M4: 5 Slant Board Split Squats
M5: 5 Banded Nordic Curls (partner anchored)
Conditioning
In Pairs: 16 Min AMRAP:
40/30 Calorie Ski
90 second Wall Squat Hold
40/30 Calorie Row
90 second Bar Hang
40/30 Calorie Bike Erg
90 second Handstand Hold
*For all the holds one person must be in the position at all times. If not, then start the hold again.
Skill & Strength:
2 Rounds - OT2M for total reps
Unbroken Ring Muscle Up set (or Ring Dips)
Unbroken Strict handstand Push Up Set (or Push Ups)
Unbroken Bar Muscle Up set (or
Unbroken Handstand Walk (or Wall Hold)
*1m or 5 seconds = 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 Competitors 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
