Kool, lets see how we go
Warm Up
Movement Prep/Activation and Increasing Heart Rate
Workout Prep
2 sets:
50m Run (workout pace)
5/4 Calorie Bike (workout pace)
-rest 30 seconds between sets-
Weightlifting
Workout
RX
4 Sets (1 set every 10:00)
400m Run
32/24 Calorie Echo Bike or 55/44 Calories on C2
400m Run
SC
4 Sets (1 set every 10:00)
300m Run
24/18 Calorie Echo Bike or 40/32 Calories on C2
300m Run
Fit
4 Sets (1 set every 10:00)
200m Run
16/13 Calorie Echo Bike or 28/22 Calories on C2
200m Run
Target time each set: 7-8 minutes
Time cap each set: 9 minutes
Cooldown
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (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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