There are various things going on and coming up! Read about them here: Timetable changes and additions
Fitness:
A. 3 Rounds Alt OT90
A1. Max Australian Pull Ups
A2. 15 Reverse Flys
B. 20 Min AMRAP:
30/23 Calorie Row
20 Russian Kettlebell Swings
100m Farmers Carry
5 Wall Walks
Kettlebells: (24/16kg)
Performance/Open:
See Fitness
Posterior, HIIT, Mobilise:
POSTERIOR:
A. 4 Sets alt
A1. 10 Back Rack Elevated Reverse Lunges
A2. 5 Barbell Hip Thrust (1 sec pause at top)
B. Finisher
2 Rounds (4
30 seconds each side, single leg prone banded leg extension
30 seconds each side lying leg lifts
1 minute rest
HIIT:
3 Rounds - 30 on 20 off for max reps
Explosive Step Ups
Plate Push (5m, 20kg)
Pike Ups
Calorie Row
GHD Hip Extensions
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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