HSPU and Burpees WOW =O
Warm Up
General Body Warm up
Mobility
- Lat
- Pec
2 Sets
10 Plate Trap-3 Raise
10 Hollow Rocks
10 Half Kneeling Bottom Ups KB Press
10/8 Cal Ski/Row
Gymnastics
3 Rounds
Max Strict HSPU (aim for 10+)
10-15 Burpees
Rest as needed
Workout
RX
4 Rounds
20/16 Cal on C2 or 15/12 Cal on ECHO
12 DB Step ups 2 x 22.5/15 Kg, 24/20”
3 Wall Walks
Goal: Strength Endurance
RX+
10m HS Walk instead of Wall Walks
SC
15/12.5 Kg DB
1-3 Wall Walks
Fit
10/7 Kg DB
1-3 Wall Walks
Female – 20-25-30-35-42.5
Extras
Conditioning
7 Rounds
1 min Max Wall Balls 10/14Lb
1 min Rest
Accessory
3 sets
Max Banded Triceps Ext
Max L-Sit Hold
Rest 2-min
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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