Hot Chillieee
Warm Up
General
3mins Row or Bike @increasing intensity on each min
Mobility
World’s Greatest Stretch 10 reps/side
Specific
2 sets
2-4 Bar facing burpees
3-5 Thrusters
5-7 Seated TTB/V-ups*
Rest 1 min
Work Out
@ 0:00
3 rounds for time
21 Bar facing Burpees
21 Thrusters 42.5/30 KG
@ 10:00
3 rounds for time
21 TTB
21 Bar facing burpees
@ 20:00
3 rounds for time
21 Thrusters 42.5/30 KG
21 TTB
TC: 30 min
Score: Time of each WOD
SC
3 rounds for time
15 Bar facing Burpees
21 Thrusters 30/20KG
3 rounds for time
21 Toes To Eye Level
15 Bar facing burpess
3 rounds for time
21 Thrusters 30/20KG
21 Toes To Eye Level
Fit
3 rounds for time
15 Burpees
15 Thrusters @ Light
3 rounds for time
15 Hanging Knee Raise
15 Burpees
3 rounds for time
15 Thrusters @ Light
15 Hanging Knee Raise
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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