Monday Dec 06

Front Squat

Warm Up

400m Run

Mobility

  • Glutes
  • Quad
  • Hamstring

2 Rounds

10 Kanga Squat

10 Ext Lunge Walk

10 Deep Squat Thoracic Openings

Strength

Front Squat

5 x 3 @ 85+%

Workout

AMRAP 20 min

5 Squat Clean

10 Box Jumps

15 Push ups

 

RX+

BB – 70/50

Box – 30″/24″

RX

BB – 60/42.5

Box – 24″/20″

SC

BB – 50/35

Box – 24″/20″

Fit

BB – 40/30

Box – 24″/20″

Push ups on knees or Banded

Goal: Weightlifting Endurance

Extras

Engine Building

5 Sets

30 Sec Farmers Carry @ 32/24kg

15 Sec Rest

30 Sec Bike Sprint

15 Sec Rest

30 Sec Box Jump Over 24/20”

15 Sec Rest

Accessory Work

100 Banded Hip Thrust with Pink Band

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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