Bench Day
Warm Up
5 Burpees
1 min C2
10 Burpees
1 min C2
15 Burpees
1 min C2
Mobility
- 15 Prone PVC Press
Strength
Bench Press Complex
5 Rounds
10 Bench Press
20/15 Cal Row
Workout
RX
4 RFT
80 Double Unders
10 Strict Pull ups
10 DB Thrusters 22.5/15kg
SC
DB – 15/12.5 Kg
Fit
Single Skips
Assisted Pull ups or Ring Row
DB – 12.5/10 Kg
Extras
Conditioning
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 …