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Kat

Sunday 22.05.22

Updated: May 17, 2022

 

Fitness:


A. Any of the 7s x 5r you missed this week


or


15 Min OTM:

M1: 10 Weighted GHD Hip Extensions

M2: 15 Slider Leg Curls

M3: 20 Banded Face Pulls


B. 4 Rounds, 3 min work, 1 min rest

25/18 Calorie Echo Bike

20/15 Calorie Ski

Max 10m Shuttles in the remaining time


Performance:


See Fitness.


Posterior, HIIT, Mobilise:


POSTERIOR:

A 4 Rounds:

A1. 10 Back Rack Barbell Walking Lunge

A2. 10 Banded Hip Thrust


B. Finisher: 2 x 3 minute banded march, 2 minutes rest between.


HIIT: 4 Rounds, 30 on / 30 off

Assisted Box Jump Over (24/20")

Russian Kettlebell Swing (32/24kg)

Echo Bike Calorie

Hanging Tuck Hold


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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