Kool, lets see how we go
Warm Up
Movement Prep/Activation and Increasing Heart Rate
6 min AMRAP
30 sec Row
10 sec handstand hold
10 kip swings
10 Plate Press Overhead
10 Plate Bent Over Row
Workout Prep
3 sets:
5/4 Calorie Row
3 Pull-ups
2 Handstand Push Ups (build up to strict handstand push up)
Weightlifting
Workout
RX+
5 sets:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-
RX
5 sets:
21/16 Calorie Row
15 Pull-ups
9 Handstand Push Ups
-rest 1:1 between sets-
SC
5 sets:
16/14 Calorie Row
12 Pull-ups
6 Handstand Push Ups (add AbMat if needed)
rest 1:1 between sets
Fit
5 sets:
12/10 Calorie Row
12 Ring Rows
12 Dumbbell Push Press
rest 1:1 between sets
Target time each set: 2-2:45
Time cap each set: 3 minutes
Cooldown
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (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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