Fitness:
A. Any of the 7s x 5r you missed this week
or
15 Min OTM:
M1: 10 Weighted GHD Hip Extensions
M2: 15 Slider Leg Curls
M3: 20 Banded Face Pulls
B. 4 Rounds, 3 min work, 1 min rest
25/18 Calorie Echo Bike
20/15 Calorie Ski
Max 10m Shuttles in the remaining time
Performance:
See Fitness.
Posterior, HIIT, Mobilise:
POSTERIOR:
A 4 Rounds:
A1. 10 Back Rack Barbell Walking Lunge
A2. 10 Banded Hip Thrust
B. Finisher: 2 x 3 minute banded march, 2 minutes rest between.
HIIT: 4 Rounds, 30 on / 30 off
Assisted Box Jump Over (24/20")
Russian Kettlebell Swing (32/24kg)
Echo Bike Calorie
Hanging Tuck Hold
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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