push ups
Warm Up
2 Rounds
2 min on C2
10m Bear Crawl
10 Dead Bugs
2 Rounds
10 Hollow Hold Banded Pull Over
10 Wall Slide
5 Ring Row
5 Slow Push Ups
Gymnastics
6 Sets
4 Dynamic Push ups onto plate
4 Strict/Kipping HSPU
Workout
5 RFT
20m OH KB carry
20/18 Cal
6 Burpee Pull ups
RX+
KB – 32/24 Kg
Pull up – CTB
RX
KB – 24/16
Pull up
SC
KB – 24/16
Pull up/Banded Pull up
Fit
KB – 16/12
Banded Pull up or 6 Burpees + 6 Ring Row
Goal: Lower strength Endurance and upper recovery
Extras
Open Gym Extras
Accessory Work
30 Turkish Get-Ups
3 Sets
8 Double DB Pullover
30-45 Sec Hollow Body Hold
15 Bended Skull Crushers
Power
8 Sets
3 Rounds
3 Slam Ball
2 Wall Ball
1 Box Jump
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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