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 …