*Start of a new Gymnastics Cycle
A. Week 1 – Bar Series 1/4: Straight Arm Pulling: Ball Up, Front Lever Inverted Hang & Kip Extensions
B. 16 Min AMRAP In Pairs:
5, 10, 15, 20, etc
Med Ball Box Step overs (20/14lbs, 24/20")
Echo Bike Calories
Stick Sit Ups
Calorie Ski
Burpee Pull Ups
*The 20/14lbs med ball must be held and stay off the ground at all times by 1 partner. 15 Sync Burpee penalty if it does.
Skill and Strength:
A. See Fitness
B. 16 Min AMREP:
2 Kip Extensions
3 Ring Tick Tocks
4 DB Strict HSPU (lower if unable)
6 Negative Body Levers (half tuck or tuck)
8 alt Leg Rolling Pistols
10 sec False Grip Chest to Ring Hold
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
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