Conditioning:
A. Gymnastics Week 16: Floor Series 4/4: Dynamic Hand Balancing: Handstand Walking
B. Every 5 min x 4 rounds:
4 min AMREP
4 Wall Walks
200m Suitcase Carry (22.5/15kg)
Max Calorie Bike Erg
- 1 min rest between 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
10 - 20 mim:
10 min AMRAP for quality:
12 Tricep Ring Presses
8 Single Leg Step Up Lowers (4 each side)
4 Ball Ups
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. 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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