Sunday 05.06.22

CFC Social Night - Casino Royale Fundraiser
 
 Tuesday Murph WOD / New Apparel / WA Day Public Holiday Hours
 
 Apparel Drop - get your orders in!

Fitness:

A. Any of the 5RMs you missed this week.

or

15 Min OTM:

M1: 30 second Spanish Squat

M2: 10 Australian Pull Ups

M3: 10 Slant Board Calf Raises

B. 15 Min AMRAP:

20/15 Calorie of your choice

45 seconds rest between

Performance:

See Fitness.

Posterior, HIIT, Mobilise:

POSTERIOR:

4 Sets alternating

A. 8 Elevated Back Rack Reverse Lunge (8 on one, then 8 on the other)

B. 8 B-Stance Hip Thrust (per leg)

C. 3 Rounds alt: 45 on, 15 rest (6 minutes)

Single Leg Banded Kickback for max reps

HIIT:

15 Min AMRAP:

20/15 Calorie of your choice

45 seconds rest between

MOBILITY:

Coach led.

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.