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  • Kat

Sunday 08.05.22

If you are someone who attends the early morning classes, please fill out this survey for our timetable going forward.

 

Fitness:


A. Any of the 8RMs you missed you can do here


or


15 Min OTM:

M1: 15 Dumbbell Reverse Flys

M2: 10 GHD Hip Extensions

M3: Weighted Hanging Straight leg Raises


B. 12 Min AMRAP:

6 Strict Chin Ups

12/9 Echo Bike Cal

18m DB Farmers Carry (22.5/15kg)


Performance:


See Fitness.


Posterior, HIIT, Mobilise:


POSTERIOR:


A1. 15 Bulgarian Goblet Split Squat:

A2. 15 Banded Hip Thrust


B. Burnout Finisher:

3 Rounds:

1 minute of banded lateral walks (1 step alternating)

1 minute banded hip hinge abduction

1 minute of BW Single Leg Hip Thrusts (30 sec each side)


HIIT:

15 Min AMRAP:

15/12 Calorie Ski

-30 seconds rest-

15 Down Ups

-30 seconds rest-

15/12 Echo Bike Cals

-30 seconds rest-

15 Box Jump Over (24/20")

-30 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.


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