Saturday Oct 15

Weekend Time

Warm Up

Movement Prep/Activation and Increasing Heart Rate

3 sets:
1:00 Machine
5 Kipping Knee raises
5 inch worms
10-second handstand hold

Workout Prep
3 sets:
3 Toes to Bar
3 Handstand Push ups


5 Rounds
20 Toes to Bar (Or 20 GHD’s)
15 Handstand Push Ups (OR 10 Strict Handstand Push Ups)

5 Rounds
15 Toes to Bar (Or 20 Knees to Elbows)
12 Handstand Push Ups with AbMat

5 Rounds
15 Hanging Knee Raises
10 Dumbbell Push Press (light)

Target time: 10-12 minutes

Time cap each set: 16 minutes

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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