Conditioning:
A. Gymnastics Cycle Week 7: Ring Series 1/4: Ring Control: False Grip Hang and Skin the Cat.
B. 10 Rounds for time:
4 Strict Pull Ups
8 Abmat Sit Ups
16/13 Calorie Echo Bike
*20 min time cap
Skill and Strength:
A. See Conditioning
B. 20 minute for quality and Max Reps
1 Skin the Cat
5 sec False Grip Hang
10sec Chest to Ring Hold
Max Unbroken (or 5 sec) Tucked Front Lever
20 sec Wall Facing Handstand Hold
Paralette bar traverse into Max Unbroken (or 5) Bar Dips
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
Comments