Cals and Press
Warm Up
General
Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:45 sec C2
3 inch worms
:10 sec HS Hold
5 Push ups
2. Workout Prep
1 set
20-sec C2
3 Strict Handstand Push ups (each)
Strength
Back Squat
5 x 4 of 1+1/2 Reps
Workout
RX
25/20 Cal on C2
10 Strict HSPU
15/12 Cal on C2
10 Strict HSPU
15/12 Cal on C2
10 Strict HSPU
25/20 Cal on C2
10 Strict HSPU
RX+
21/15 Cal on Echo Bike
10 Strict HSPU
12/10 Cal on Echo Bike
10 Strict HSPU
12/10 Cal on Echo Bike
10 Strict HSPU
21/15 Cal on Echo Bike
10 Strict HSPU
SC
25/20 Cal on C2
10 HSPU (1 – 2 AbMats)
15/12 Cal on C2
10 HSPU (1 – 2 AbMats)
15/12 Cal on C2
10 HSPU (1 – 2 AbMats)
25/20 Cal on C2
10 HSPU (1 – 2 AbMats)
Fit
25/20 Cal on C2
10 Push Ups or DB Press
15/12 Cal on C2
10 Push Ups or DB Press
15/12 Cal on C2
10 Push Ups or DB Press
25/20 Cal on C2
10 Push Ups or DB Press
Accessory
1 min Tricep smash (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
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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