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Kat

Sunday 07.08.22

Updated: Aug 2, 2022

 

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.


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