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Fitness:
'In Pairs:
Middle Distance Ergathalon
5000m Ski
1 Burpee each
10,000m Bike
1 Burpee each
5000m Row
This can be broken up anyway you like and done in any order you like. However once you start one movement you must complete it.
Performance:
See Fitness.
Posterior, HIIT, Mobilise:
POSTERIOR:
A. 4 Rounds:
A1. 10 Goblet Step Ups (each side)
A2. 10 Barbell Hip Thrust
B. Burnout:
50 Banded Lying Leg Raises (each side)
*Band above knee
HIIT:
15 Min AMRAP:
15/12 Calorie Row
12/9 Calorie Bike
9/6 Calorie Ski
90 seconds rest
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.
