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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