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Kat

Sunday 12.06.22

 

Fitness:


A. Any of the 7s x 3r x 73% that you missed this week.


or


16 Min OTM:

M1: 4 Dragon Flags

M2: 16 Banded Russian KB Swings

M3: 8 DB External Rotations (left)

M4: 8 DB External Rotations (left)


B. 15 Min AMRAP:

15/12 Calorie Row

12/9 Calorie Bike

9/6 Calorie Ski

90 seconds rest


Performance:


See Fitness.


Posterior, HIIT, Mobilise:


POSTERIOR:

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 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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