Bench and Running
Warm Up
Run Drills
2 Sets
10 Push ups to down dog
10 Muscle Cleans
10 Deep Squat Thoracic Opens
Weightlifting
2 Rounds
5-4-3-2-1
Power Clean @ 75%
Bench Press @ 75%
Cap: 15 min
Workout
Running intervals
2 x 600 m
Rest 1 min between intervals
2 x 400 m
Rest 1 min between intervals
2 x 200 m
Rest 1 min between intervals
Cap: 20 min
Goal: Aerobic Work
Extras
Gymnastics
5 Rounds
20HSPU
10 Sand Bag Over Shoulder
Conditioning
1000 – 750 – 500 – 250 m Ski
50m Sand Bag Walk after set
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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