Conditioning:
A. Gymnastics Week 19: Rope Climbs
*Things to work back from:
- Legless Up and Descent w rope outside of legs > rope inside legs > feet assissted descent > legless long as possible > feet up w legless descent > standard RC
B. 15 min AMRAP:
15 1x KB alt Step Ups (24/16kg & 24/20")
15 DB Gorilla Row *each side = 1
15/12 Calorie Echo Bike
15 Strict Abmat Sit Ups
15 Dumbbell Bench Press (22.5/15kg)
Skill and Strength:
A. See Fitness
B. 15 min AMRAP:
5 Strict Butterfly Circles
15 sec Assissted Single leg bottom of Pistol Hold
5 Single Arm Assisted Ring Chin Ups
15 sec Paralette L-Sit
5 Bar Dips (with max pause at bottom and still getting 5)
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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