Bench Press
Warm Up
3 Rounds
100m Run
10 Alt Scorpions
2 Sets
5/5 Single arm DB Floor Press
30sec Banded shoulder activation
Weightlifting
Bench Press
Work up to a heavy 5RM for the day
Workout
3 Rounds
15 Push-up + Renegade Row 2 x 22.5/15 Kg
100m Farmers Carry 2 x 22.5/15 Kg
SC
DB – 15/12.5 Kg
FIT
DB – 12.5/10 Kg
Accessories
Row – 5 Km
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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