Parner Up
Warm Up
3 sets:
30 sec Row (easy pace)
20 sec Row (mod pace)
10 sec Row (hard pace)
5 GHD’s to parallel (focus on leg extension) or V-Ups
10 Single Arm Dumbbell Shoulder Press (each)
Workout Prep
1 set:
With Partner
5/4 Calorie Row (each)
5 GHD’s (each) or V-Ups
1 Rope Climb (each)
Strength
Shoulder Press
10RM
-into-
2 x Drop Sets
Workout
RX
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 15/12 Calorie Row or Ski
Partner 2: 15 GHD’s (Or 15 V-ups)
-into-
Max Rope Climbs in the remaining time.
SC
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 12 V-ups
into
Max Rope Climbs in the remaining time.
Fit
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 15 Sit ups
-into-
Max Ring Row
Cooldown
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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