Fitness:
30 Min AMRAP:
1000/800m Bike Erg
10 Single Arm Dumbbell Shoulder to Overhead (22.5/15kg)
25 Double Unders
2000/1600m Bike Erg
20 Single Arm Dumbbell Shoulder to Overhead (22.5/15kg)
50 Double Unders
3000/2400m Bike Erg
30 Single Arm Dumbbell Shoulder to Overhead (22.5/15kg)
75 Double Unders
Performance:
See Fitness
Posterior, HIIT, Mobilise:
POSTERIOR:
A. alt OTM x 6 (12 mins)
Odd: 10 Hip Thrusts
Even: 2 x 10m Sled Push (toes turned in)
B. Burnout Finisher:
3 Rounds: (with mini bands)
20 Prone abduction/internal rotation
20 Lateral taps
20 Reverse Hyper Kicks
HIIT:
3 Rounds:
60 on / 30 rest
Bike Erg
Sled Push & Pull (60/40kg)
Dead Ball Slams (20/12kg)
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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