Friday Wod
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Kipping Knee Raises
5 Hang Power Cleans to Shoulder Press (empty bar)
3 Push up to Down Dog
Workout Prep
2 sets:
3 Toes to Bar
4 Hang Power Cleans (build in weight)
3 Bar Facing Burpees
Strength
Shoulder Press
5 x 5
Workout
RX
10-20-30
Toes to bar
Hang Power Cleans 50/35
Burpee Over Bar
SC
10-20-30
Knees to Elbows
Hang Power Cleans 40/30
Burpee Over Bar
Fit
10-15-20
Hanging Knee Raises
Hang Dumbbell Power Cleans (light)
Burpee
C
Target time: 10-12 minutes
Time cap: 16 minutes
Accessory
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (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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