Ohhh this is a good one
Warm Up
Movement Prep/Activation and Increasing Heart Rate
Workout Prep
2 sets:
5/4 Calorie Row/Ski (build in pace)
5 Push Ups
Rest 30 seconds between sets
Weightlifting
Workout
RX
40-30-20-10
Push Ups
Calorie Row/Ski
* Female Calorie Row 32-24-16-8
SC
32-24-16-8
Push Ups
Calorie Row/Ski
* Female Calorie Row 26-20-14-6
Fit
21-15-12-9
Bar Push Ups
Calorie Row/Ski/Bike
Target time: 8-10 minutes
Time cap: 14 minutes
Cooldown
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side
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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