Tuesday Jan 25

Front Squat

Warm Up

2 sets

200m Run

10 Squats

10m Bear Crawl

2 sets

5 Boot Strappers

5 Push up to down dog

5 Cossack Squats

5/5 Single leg hip thrust

Strength

Front Squat

 Work up to 3RM

Workout

Crossfit Games Open 20.1

RX

10 RFT

8 Ground to Overhead 42.5/30

10 Bar-facing burpees

Cap – 15 min

 

Scale as required

 

Goal: Opens Prep

Extras

Conditioning

4 Rounds

2 min

20/15 Cal Row

Max burpees in the remaining time

 

Rest 2 min

 

Accessory

3 Sets

 

12 GHR’s

30 Sec Side plank

 

Core

9 Min AMRAP

 

10 Burpees

10 Tuck Ups/V-ups

10 Plank Walkouts

10 Reach Throughs (Each Side)

10 Seated Leg Lifts

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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