Bench Day
Warm Up
3 Rounds
200 m Run
10m Bear Crawl
10m Inch Worm to Push up
10 Dead Bugs
Strength
Bench Press
5 x 10 @ 60-70%
Workout
RX
12 RFT
3 Bar Muscle Ups
4/4 KB Snatch 24/16 Kg
3 Wall Walks
Rest 1 min after every 4 rounds
SC
CTB Pull Ups or Pull ups
Fit
Banded Pull Ups or Ring Row
KB 16/12
1-3 Wall walks
Extras
Conditioning
5 Rounds
1 min Max Cal Ski
1 min Rest
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 …