Conditioning:
Gymnastics Cycle Week 5 - Open session. 20 minutes to work on something of your choice.
15 Min AMRAP:
20/15 Calorie Echo Bike
15 Wall V ups
10 Strict Ring Pull Ups
20/15 Calorie Ski
15 Dead Ball Slams (15/12kg)
8m Sled Pull & Push (120/80kg)
*Modify Ring pull ups to kneeling
Skill and Strength:
A. See Conditioning
B. 15 min AMRAP
5 Bar Muscle Ups/attempts. If you have just got them. If you can do several UB then do 5 Strict or slow eccentric strict.
20 Hollow Rocks
10 Strict Toes to Ring
20m Handstand Walk
5 Bottom Up Ring Dips (in singles, with as long of a pause in the bottom as possile before)
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
Yorumlar