Happy Monday =]
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3 sets:
30 sec single/double unders
5 Double Dumbbell Deadlift (between feet)
5 Double Dumbbell Hang Snatches
5 Double Dumbbell Squats
Workout Prep
2 sets:
10 Double Unders
2 Hang Dumbbell Snatches (build in weight)
2 Devils Press (build in weight)
2 Dumbbell Squat Clean (build in weight)
Gymnastics
GHD
5 x 10
or
Toes to Bar/V-ups
5 x 10
Rest 1:00 min
Workout
RX
5 Rounds
50 Double Unders
6 Double Dumbbell Hang Snatches 22.5/15
5 Devil’s Press 22.5/15
4 Double Dumbbell Squat Clean 22.5/15
SC
5 Rounds
35 Double Unders
6 Double Dumbbell Hang Snatches 15/10
5 Devil’s Press 15/10
4 Double Dumbbell Squat Clean 15/10
Fit
5 Rounds
50 SingleUnders
10 Hang Dumbbell Cleans
8 Dumbbell Front Squats
6 Burpees
Target time: 14-16 minutes
Time cap: 20 minutes
Cooldown
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)
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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