Saturday Jul 2

A couple of little treats

Warm Up


Amrap 5

10/8 cal Row/Bike/Ski or 200m Run @Easy

5/5m Single arm OH Carry

20 Seconds/side PNF lat stretch on floor


3 sets

100m Straight leg row

100m Arms only row

30 seconds double under

3 beat swings + 3-5 CTB

3-5 Snatch @ ascending 

Work Out

You Row, I go

6 rounds

Partner 1 Rows 200m

Partner 2 Perform max rep DU/Single Skips

Partner 1 Rows 200m

Partner 2 Performs Max reps CTB/Pull Ups

Partner 1 Rows 200m

Partner 2 Performs Max rep Snatches @ 50/35 KG

Rest 1 minute between rounds, switch order every round.

TC 40 mins 

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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