Some Gymnastics and Thrusters
Warm Up
2 Sets
200m Run
10m Bear Crawl
10m Crab Walk
3 Sets
5 Scap Pull ups + 15 Sec Hollow Hold
5 Arch to Hollow
2 Strict Pull ups
WOD Prep
2 Sets
7 Cal Row
5 Thrusters
3 C2B or Bar MU
Workout
RX
AMRAP 7 Min
12 Thrusters 40/30 Kg
12 Cal Row/Ski
Rest 3 Min
AMRAP 7 Min
6 Thrusters 60/40 Kg
6 C2B
RX+
BB – 40/60 & 30/40
Bar MU
SC
BB – 30/40 & 20/30
Pull ups/Banded Pull up
Fit
BB – 20/40 & 20/30
Ring Row
Goal: Fatigue and Strength
Extras
Conditioning
EMOM 16 min
Min 1: 15/10 Cal Ski
Min 2: 10m Heavy Bag Carry
Core
3 Sets
10 DB bent over row
40 Sec Side Plank
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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