Bench and Deadlift combo
Warm Up
2 Rounds
60 Sec C2
10m Bear Crawl
10m Inchworm to Push ups
Mobility
- Hamstring
- PNF Pigeon
Activation
2 Sets
5 Box Jump to Step Down
5 BB Bench press
5 BB Front Squat
5 BB Deadlift
Weightlifting
2 Rounds
EMOM 8 min
Min 1: 3-5 Dead lift @ 60-70%
Min 2: 3-5 Bench press @ 60-70%
Rest 2 min b.w EMOMs
Workout
21-15-9
Box Jumps 24/15
HSPU
Finisher
Mobility
Extras
Accessory
KB RDL
3 x 8
GHD back release
3 x 30-40 Sec
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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