Drumsticks Day
Warm Up
2 Rounds
200m Run
20 Alt 90/90 hip rotations
15 Jumping Squats
Mobility
- Glute
- Ankle
Activation
10 Elbow Rotations
10/10 Single Leg Hip Thrust
10 Jumping Back Squats
Strength
Front Squat
6 x 3
Workout
5RFT
12 CTB
12 DB Lunges 22.5/15 Kg
RX+
KB – 24/16 Kg
RX
Pull ups
or
Banded Pull ups
DB – 15/12.5Kg
FIT
Ring Row
DB 12.5/10Kg
Extras
Conditioning
Every 6 min for 30 min
400m Row
800m Bike
Accessory
2 x 10 Banded T
2 x 10 Banded W
2 x 10 Bended M
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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