Rope Climb Combo
Warm Up
2 Sets
2min on C2
10 Scorpions
5 Hand Release Push-Ups
3 Sets
3 Sets
20 Hollow Rocks
5 Beat Swings
5 Scapular CAR’s https://www.youtube.com/watch?v=EK0qnK2Z7JI&feature=youtu.be
Strength
AMRAP 12 min
Rope Climb Combo
1-3 Rope Climbs
12/8 Cal on Ski
Score – Amount of Rope Climbs
Workout
AMRAP 8 min
2,4,6,8…
HSPU
DB Box Step Overs
RX
DB – 22.5/15
Box – 24/20”
SC
DB – 15/12.5
Box – 24/20”
Fit
DB – 10/7
Box – various height
Goal: Speed Strength
Extras
Conditioning
7 Rounds
1 min ON/1 min OFF
Max Cal Ski
Accessory
3 sets
12 Banded Knee External Rotation
Rest 30 Sec
12/12 Single Leg Hip Thrust
Rest 30 Sec
Max L-Sit hold on rings
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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