Thursday Apr 07

Gymnastics Complex

Warm Up

2 Rounds

250m Row

10 Hanging Strict Knee Raises

3 Rounds

5 Inch works to push up

5 Ring Row

Weightlifting

12 min AMRAP (for quality)

5/5 Single Arm Bent over row

5 Dips (ring or bars)

Workout

21-18-15-9

Strict Press @ 50% of 1RM

Kipping HSPU

42-36-30-18

Squats

Scale:

The HSPU to athletes ability

Extras

Accessory

Nil this week. Deload week.

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …

Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …

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