Conditioning:
A. For this week and next week we will put a hold on the cycle and make this a 20 minute open session. Get in and practise your skill on any Gymnastics movement you like.
B. 15 Min AMRAP:
20/15 Calorie Echo Bike
15 Wall V ups
10 Strict Chin Ups
20/15 Calorie Echo Bike
15 Dead Ball Slams (15/12kg)
8m Sled Pull & Push (120/80kg)
Skill and Strength:
A. See Conditioning
B. 15 minutes for quality:
5 Shoot throughs w dip either side
5 wall facing knee tucks
5 Ball Ups
5 dragon flag lowers
15 prone scapular retractions
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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