Midline Pump
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3 Rounds (each)
Partner Rowling (Max 5 synchro burpee penalty)
5 min AMRAP
30 sec single unders
5 GHD’s/V-Ups
3 Up Downs + Jumping Pull up
Workout Prep
2 sets:
10 Double Unders
5 GHD’s/V-Ups/Sit Ups
2 Burpee Pull-ups
Gymnastics and Accessory
DB Bench Press
3 x 10 @ 3010 Tempo
DB/KB Bent Over Row
3 x 10 (Per Arm) @ 3010 Tempo
Workout
RX
3 Sets
50 Double Unders
15 GHD Sit Ups (Or 15 V-Ups)
10 Burpee Pull Ups
15 GHD Sit Ups (Or 15 V-Ups)
50 Double Unders
-Rest 1:1 between sets-
SC
3 Sets
35 Double Unders or 70 Single
12 V-Ups or Tuck Ups
8 Burpee Pull-ups
12 V-Ups or Tuck Ups
35 Double Unders
-Rest 1:1 between sets-
Fit
3 Sets
50 Single Unders
15 Sit Ups
8 Up Downs + Jumping Pull-up
15 Sit Ups
50 Single Unders
-Rest 1:1 between sets-
Target time each set: 3:15-3:45
Time cap each set: 4:30
Cooldown
1 min overhead banded distraction (each)
1 min Barbell grip 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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