Party Pump
Warm Up
Mobility
Foam Roller
- Back
- Lats
2 Sets
20 Shoulder Taps
10 Hand Release Push Ups
5 Banded Lat Pull Down
Strength
5 sets
5 Bench Press
5 DB Bent Over Row
5 Ring Dips/Dips
Workout
For reps
2min Burpee to Target
2min Wall Balls
2min Devils Press
2min Wall Balls
Rest 2 min
2min Burpee to Target
2min Wall Balls
2min Devils Press
2min Wall Balls
RX+
Target – Pull Up Bar
Ball – 30/20Lb
DB – 22.5/15
RX
Target – Pull Up Bar
Ball – 20/14Lb
DB – 22.5/15
SC
Target – Pull Up Bar
Ball – 20/14Lb
DB – 15/12.5
Fit
Target – Pull Up Bar
Ball – 14/10Lb
DB – 10/7
Extras
Gymnastics
150 Pistols
Engine Building
Row 30min @ 50-60%
Row 5Km @ 90%
Accessory Work
3 sets
10 Band Rotation
10 YTW with weight
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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