Conditioning:
A. Week 16 – Floor Series 4/4: Dynamic Hand Balancing: Handstand Walking
B. 20 min AMRAP:
4 Wall Walks
8 Strict Pull-ups
12 Ring Push-ups
16/12 Ski Erg Calories
20/16 Echo Bike Calories
Compare to 17/11/22
Nate: 5 rounds
Skill and Strength:
A. See Conditioning
B. 0 - 10 min:
10 Min AMREP:
1m Unbroken Handstand Walk
2m Unbroken Handstand Walk
3m Unbroken Handstand Walk
etc
Compare to 17/11/22
Nate: 17m
Elyse: 1m
10 - 20 mim:
10 min AMRAP for quality:
8 Tricep Ring Presses
8 Rope Pull Ups (4 each grip)
8 alt Pistols
8 DB Reverse Flys
Paralette Traverse with max Bar Dips
Log all workout results to Beyond the
Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
If you wish to view our Weightlifting and/or Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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