Deadlift Day
Warm Up
2 Rounds
200m Run
5 BB RDL
5 BB Front Squats
5 BB Press
2 Rounds
10 Scap Pull ups
10 Kip Swings
Strength
Every 4 min for 16 min
1km Bike or 500m Row or 400m Run
6 Deadlift @70%
Workout
4RFT
30 Wall Balls 20/14 lb
500m Row or Ski
30 Box Jumps 24/20
400m Run
Extras
Nil this week. Deload week.
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …