Fitness:
A. Loaded Stretching: 2 Rounds, with about 30 seconds per position.
Loaded Seated Pike
Loaded Straddle Pike
Loaded Forward Fold
Squat Hold with plate
Bridge Up
B. Gymnastics Cycle Week 9:
Open Sessions: 15 minutes to either practice something from the ring cycle, or your choice.
C. 3 Rounds for total Cals:
20 work, 40 rest:
Echo Bike Cals
Ski Cals
Bike Erg Cals
Row Cals
Performance:
See Fitness.
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 Competitors 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.
