Thursday Feb 3

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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