Conditioning:
A. Gymnastics Week 13: Floor Series 1/4: Floor Basics: Bridge Up, Forward Roll & Wall Walk.
B. 20 Min AMRAP:
30/24 Calorie Echo Bike
5 Wall Walks
30/24 Calorie Ski
10 Gorilla Row (each arm) (22.5/15kg)
30/24 Calorie Bike Erg
15 Stick Sit Ups
Skill and Strength:
A. See Conditioning
B. 20 Min AMRAP for quality:
1 Wall Walk + 10 Wall Facing Shoulder Taps
2 Strict Muscle Ups (False Grip Chest to Ring)
3 Wall Facing Strict HSPU (Pike)
4 x 7m Handstand Walks
5 Strict Toes through Rings
6 Rolling Pistols
*Modifications in brackets.
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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