Bench Day
Warm Up
1 min Row
5 Inchworm to Push up
1 min Ski
10 Sit ups
1 min Row
5 Inchworm to Push up
Mobility
- 10 Lat Stretch on the Bench
Strength
Bench Press
5RM
Workout
RX
3 Rounds
1 min Shoulder to Overhead 50/35
1 min Double Unders
1 min TTB
1 min Cal Row
1 min Rest
RX+
BB – 60/40 Kg
GHD Sit up
SC
BB – 40/30Kg
Sit Ups
DU – Practice
Fit
BB – 30/20
Sit Ups
DU – Practice or Single Skips
Extras
Gymnastics
Pull ups
3 x Max Sets
Strict Ring/Bar Dips
3 x Max Sets
Accessory
3 Sets
10 Strict T2B
12 Tall Kneeling 1 & ½ Strict Press
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 …
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