A. Gymnastics Cycle Week 5: 15 minutes to work on something of your choice.
B. 20 min AMRAP:
40/32 Calorie Echo Bike
30 alt BW Box Step Ups (30/24")
20 Weighted Med Ball Hanging Tucks (20/14lbs)
10 Strict Pull Ups
Skill and Strength:
A. See Conditioning
B. 4 rounds for quality/reps:
30 work / 30 rest
M1: Bar Muscle Ups or attempts
M2: Bridge Up Hold
M3: Kip Extensions or ball up lowers
M4: Seated Forward Fold banded Hooks (Red band)
M5: Seated Pike compression hold
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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