Saturday Oct 29

Good little Sat WOD

Warm Up

Movement Prep/Activation and Increasing Heart Rate

6 min AMRAP
30-sec ski
5 alternating v-ups (each side)
10 Box Step Ups

Workout Prep
2 sets:
5/4 Calorie Ski
5 Lunges – Build up in weight


5 sets:
1:30 AMRAP
15/12 Calorie Ski Erg Or Calorie Row
Dual Dumbbell Front Rack Lunge 22.5/15 Kg or Use Sled outside
-rest 1:00 between sets-
Sled – 60Kg on big one or 40 Kg on the small on


5 sets:
1:30 AMRAP
12/10 Calorie Ski Erg (Or Calorie Row)
Double DB Front Rack Lunge 15/10 Kg
rest 1:00 between sets

5 sets:
1:30 AMRAP
12/10 Calorie Row
Bodyweight Lunge
rest 1:00 between sets

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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