tuesday Detoxer
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3 Rounds (each)
Partner Rowling
(Max 5 penalty synchro burpees)
Workout Prep
2 sets:
5/4 Calorie Row
2 Burpee Over Rower
Gymnastics and Accessory
Rope Climb
1-2-3-4-5
Rest 30-45 Sec between sets
Workout
“The Detoxer”
RX
3 sets
21-15-9
Calorie C2
Burpee
-Rest 1:1 between sets-
SC
3 sets
16-12-8
Calorie C2
Burpee
Rest 1:1 between sets
Fit
3 sets
12-9-6
Calorie Row
Up Downs
Rest 1:1 between sets
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Cooldown
1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (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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