Back Squat
Warm Up
400 m run
2 Sets
5 Slow Squats
5 Slow Push Ups
5 Slow Ring Row
-into-
10 BB Dead Lift
10 BB Squat
10 Box Step Ups
Strength
Back Squat
5 x 5 @ 70-75%
Workout
Every 10 min x 2
30 Burpee Box Jump Over
60 Pistols
90 KB Swings
Partition the reps however you like
RX
Box – 24/20”
KB – 24/16”
SC
Box – 24/20”
Pistols/Pistols to box
KB – 16/12
Fit
Box – 24/20”
Pistols/Pistols to box
KB – 12/8
Goal: Lower body endurance
Extras
Weight lifting
Double Isabel
Double Isabel
60 Snatch 60/42.5Kg
Engine Building
Row
8 Rounds
Every 4 min
Accessory Work
5 Sets
6/6 Front Rack Bulgarian Split Squat @ 4010
Core
3 sets
15 V-Ups
15 Hollow Body Rocks
10 V-Ups
10 Hollow Body Rocks
5 V-Ups
5 Hollow Body Rocks
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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