All about the abs
Warm Up
2 Rounds
10 PVC Pass through
10 Scap Pull ups
10 Scap Push ups
Partner EMOM
P1. 8/6 Cal Ski/Row
P2. Plank
Core
6 Sets
10 Sit ups med ball toss to partner
2 Wall Walks
Workout
RX
AMRAP 5 min
50/40 Cal Row/Ski
40 Ring Dips
30 T2B
SC
3 Rounds
AMRAP 5 min
50/40 Cal Row/Ski
40 Dips/Banded Dips
30 Knees to Elbows
Fit
3 Rounds
AMRAP 5 min
50/40 Cal Row/Ski/Bike
40 Box dips/Push ups
30 V-ups
Extras
Weightlifting
Back Squat
3 x mar Reps @ 88%
Engine Building
100 Burpee Box Jump Overs 24”/20”
Accessory Work
Split stance paloff press
3 x 12 per side
Banded Russian KB Swing
5 x 15
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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