Clean Complex
Warm Up
200m Row or 400m Bike
20 Lunges
200m Row or 400m Bike
20 Pause Squats
Mobility
- Pigeon
Activation
10 Hollow Body Rocks
10 Hang Muscle Clean
5 Power Clean + 5 Front Squats
5 Hang Power Clean + 5 Front Squats
Strength
Clean Complex
6 x 1 + 2
1 Power Clean + 2 Hang Power Clean
Workout
AMRAP 14 min
40/35 Cal Row/Ski/Bike
40 Wall Balls 20/14 Lb
40 TTB
SC
Wall Ball – 14/10 Lb
Legs to Eye Level or Knee Raises
FIT
Wall Ball 14/10 Lb
Sit up
Extras
Accessory
3 x 10/10 Bulgarian Split Squats
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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