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  • Kat

Thursday 09.05.24


A. Gymnastics Week 13: Floor Series 1/4: Floor Basics: Bridge Up, Forward Roll & Wall Walk.

B. 20 Min AMRAP:

30/24 Calorie Echo Bike

5 Wall Walks

30/24 Calorie Ski

10 Gorilla Row (each arm) (22.5/15kg)

30/24 Calorie Bike Erg

15 Stick Sit Ups

Skill and Strength:

A. See Conditioning

B. 20 Min AMRAP for quality:

1 Wall Walk + 10 Wall Facing Shoulder Taps

2 Strict Muscle Ups (False Grip Chest to Ring)

3 Wall Facing Strict HSPU (Pike)

4 x 7m Handstand Walks

5 Strict Toes through Rings

6 Rolling Pistols

*Modifications in brackets.


Log all workout results to Beyond the Whiteboard. Visit 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 to be added to the private group or you can follow on our Beyond the Whiteboard track

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