Crossfit:
A. 3 rounds
Single Leg Hamstring Bridge off Bench: 8 per side.
- rest 30 sec -
Elevated Pigeon Stretch: 30s per side
- rest 30 sec -
90/90 Hip IR Lift Off: 5 per side + 2s hold on each rep
- rest 30 sec -
B. 4 Rounds:
5 minute AMRAP:
200m Run, into AMRAP of:
3 Calorie Echo
3 Calorie Row
6/6, 9/9, etc..
-Rest 2:00-
Start over each AMRAP
Flow:
See Crossfit. Just regulate your intensity for part B.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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.
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