Thursday 30.03.23

We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here. Conditioning:

A. Gymnastics Cycle Open Session. 15 minutes of practice of your choice.

B. 20 Min AMRAP:

60 Double Unders

50 second Wall Squat Hold

40 second Plank

30 Prone Plate Drag Throughs (5kg)

20/15 Calorie Echo Bike

10m Dog Sled Push & Pull (80/60kg)

5 Chin Ups

Compare to 7/4/22

Pete D: 2 + 30 plate drag

Skill and Strength:

A. See Fitness

B. 20 Min AMREP:

Max Unbroken Double Unders

Rope Climb with controlled Legless descent

*Only climb as high as you can control down

30 Shoulder Taps

10 Tucked Strict Pull Ups

5 Wall Facing Strict HSPU

Compare to 7/4/22

Christian L: 468

Rose M: 199

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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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.