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Fitness:
A. Gymnastics Cycle Week 12: Floor Series 2/3: Strict & Kipping Handstand Push Ups
B. 12 Min AMRAP
30 second Plank Hold
25/18 Cal Row
20 Walking Lunges
15/12 Cal Echo Bike
10 DB Z Press (22.5/15kg)
Midline Finisher: 150 Russian Twists for time. (Touching the ground each side is 1 rep)
*5 min cap
Performance:
A. See Fitness
B. 12 Min AMRAP:
Max Unbroken (or 5) Strict HSPU
15 Hollow Rocks
Max Unbroken Kipping HSPU
15/10 Calorie Bike Erg
Midline Finisher: 150 Russian Twists for time. (Touching the ground each side is 1 rep)
*5 min cap
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.
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