Conditioning:
A. Gymnastics Cycle Week 13 – Floor Series 1/4: Floor Basics: Bridge Up, Forward Roll, Wall Walk
B. 20 Min AMRAP:
30/24 Calorie Echo Bike
5 Wall Walks
30/24 Calorie Ski
10 Gorilla Row (each arm) (22.5/15kg)
30/24 Calorie Bike Erg
15 Stick Sit Ups
Compare to 27/10/22
Nate S: 2 + 10 Gorilla Rows
Greta E: 2 + 2 Echo
Skill and Strength:
A. See Fitness
B. B. 20 Min AMRAP for quality:
1 Wall Walk + 10 Wall Facing Shoulder Taps
2 Strict Muscle Ups (False Grip Chest to Ring)
3 Wall Facing Strict HSPU (Pike)
4 x 7m Handstand Walks
5 Strict Toes through Rings
6 Rolling Pistols
*Modifications in brackets.
Compare to 22/10/22
Nate S: 3 + 2 Strict Muscle Ups
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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