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.
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