Fitness:
A. 15 minutes to build to a heavy 15m Farmer's Carry
B. 4 Rounds:
30 sec work / 30 sec rest
M1: Echo Bike
M2: Jumping Lunges
M3: Dead Ball Slams (15/12kg)
M4: Bent Knee Ring Rows
Performance:
See Fitness
Posterior, HIIT & Mobilize:
POSTERIOR:
A. 5 Rounds:
A1. 10 Barbell Hip Thrusts (1 sec pause at top)
A2. 20 standing micro band leg abduction (each side)
B. Burnout: 100 Glute Kickbacks (per side)
HIIT:
4 Rounds:
30 sec work / 30 sec rest
M1: Echo Bike
M2: Jumping Lunges
M3: Dead Ball Slams (15/12kg)
M4: Bent Knee Ring Rows
MOBILITY:
Coach Instructed
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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