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  • Kat

Tuesday 13.12.22

Updated: Dec 14, 2022

 

Fitness:


A. 0 - 5 min:

Handstand Hold

*Aim to have about 5 attempts, each for about 20 seconds. Only move away from the wall if you can hold 10+ seconds


5 - 10 min:

OTM: 10-20 sec Frog Stand


B. 10 min AMRAP:

15 Abmat Sit Ups

10/7 Calorie Bike Erg

8/5 Push Ups


Performance:


A. 0 - 5 min:

Paralette Handstand Hold

*Aim to have about 5 attempts, each for about 20 seconds. Only take the paralettes away from the wall if you can consistently hold 10+ seconds.


5 - 10 min:

OTM: 10-20 sec Paralette Tucked Shoulder Stand


B. 10 Min AMREP:

1, 2, 3, 4, etc

Strict Toes to Bar

2, 4, 6, 8, 10, etc

Box Dips

 

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


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