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  • Kat

Sunday 09.10.22

Updated: Oct 5, 2022

 

Fitness:


A. 15 Min OTM:

M1: 3 Strict Pull Ups M3: 6 Back Rack Step Up (each side) M3: 9 Romainian Deadlifts


B. 15 Min AMRAP:

15/12 Calorie Row

12/9 Calorie Bike

9/6 Calorie Ski

90 seconds rest


Performance:


See Fitness


Posterior, HIIT & Mobilize:


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 us 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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