Friday Jan 14

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 …

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 …

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