Warm Up: 3 x 30 sec: Partner supported Supine Ring Hang
Gymnastics Cycle Week 8: Ring Series 2/4: Muscle Up pieces: Ring Support, Bar Dip, Ring Dip, Kipping Dip, Kipping Ring Dip
Conditioning
15 Min AMRAP:
25/20 Calorie Row
5 Wall walks
25/20Calorie Ski Erg
10 Bar or Paralette Dips
25/20 Cal Bike Erg
15 Ring Rows
Skill & 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
Banded Pistols (each side) + 5 Single Leg Hip compressions
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 Competitors 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.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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