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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