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Kat

Thursday 28.11.24

Conditioning:


A. Gymnastics Week 18:


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. 15 Min AMRAP:

20/15 Calorie Ski

20 Hollow Rocks

20/15 Calorie Bike Erg

20 Ring Push Ups

20/15 Calorie Row

200m Farmers Carry (22.5/15kg)


Skill and Strength:

Gymnastics Cycle Week 18: Accessories


A: See Fitness


C. 15 Min AMRAP for quality:

20 Hollow Rocks

16m Handstand Walk

12 sec False Grip Chest to Ring Hold

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. 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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