Party Pump Combo vol.2
Warm Up
EMOM
Min 1: 10/8 C2
Min 2: 10 Push Ups
Min 3: 10/8 C2
Min 4: 5 Ring Row
Mobility
- Wall Slides
- Ball into Pec
Strength
Party Pump combo
7 Sets
3 Bench Press @ 3010
3 Chin ups (Weighted)
Workout
RX
AMRAP 10min
10 T2B
10 Box Jump Overs 24/20”
RX+
AMRAP 10min
10 T2B
10 Burpee Box Jump Overs 24/20”
SC
AMRAP 10min
10 Knees to Elbows/Leg Raisers
10 Box Jump Overs 24/20”
Fit
AMRAP 10min
10 V-Ups/Sit ups
10 Box Jump Overs 24/20”
Goal: Endurance and Midline
Extras
Gymnastics
3 Sets
5 Ring MU Beat Swing + Elevation
5 – 7 Ring Dip Hold + Leg Swing
Core
40 on/ 20 off
- Flutter Kicks
- Wall Walks
- Tap Crunches
- Floor Thrusters with Knee Push-Ups
- Hollow to Arch Roll
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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