Fitness:
A. 4 Rounds: alt OT2M
Odd: 30 sec Banded Plank
Even: 15 Supported DB Rows
B. For time
10, 20, 30, 40, 50, 40, 30, 20, 10
Calories of your choice: (-5 off each set for females)
1 minute rest between each set
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:
For time
10, 20, 30, 40, 50, 40, 30, 20, 10
Calories of your choice: (-5 off each set for females)
1 minute rest between each set
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.
