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Thursday 21.03.24

We are closed from 8.30am to 5.30pm today. We have an additional 7.30am class. You can view the timetable here: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm

Conditioning:


"Warm Up: 3 x 30 sec: Partner-supported Supine Ring Hang

A. Gymnastics Cycle Week 8: Ring Series 2/4: Muscle Up pieces: Ring Support, Bar Dip, Ring Dip, Kipping Dip, Kipping Ring Dip

B. 15 Min AMRAP:

25/20 Calorie Row

5 Wall walks

25/20 Calorie Ski Erg

10 Bar or Paralette Dips

25/20 Cal Bike Erg

15 Ring Rows

Skill and Strength:

15 Min AMREP:

2, 4, 6, 8, etc

Strict Ring Dip + 5 sec Ring Support (Bottom)

Strict Chest to Ring Pull Up + 5 sec Chest to Ring Hold

Wall Facing Handstand Flutter Kicks + 5 sec Wall Facing Handstand Hold

10 Monkeyfoot Knee Raises"

 

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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