little bit of plyometrics
Warm Up
General
EMOM 4 Odd: Bike/Row/Ski
Even: 1 Air squat every 3 or 5 or 7 seconds, etc
Mobility
Standing banded psoas march 20 alternating reps
Specific
2 sets
7/7 banded monster walks
5 Wall balls @As high as possible
3 Consecutive broad jumps
Plyometrics
Seated High Box Jump
5-5-5-5-5 @As high as possible
Rest as needed between sets
Workout
Amrap 16 minutes
60M KB Carry @ Heavy
10 Shoulder to OH @ 60/45 KG
200m run
Score: Rounds and reps
Scaling Options
Fit
60M KB Carry @ Mod
10 Shoulder to OH @ moderate
200m run
SC
60M KB Carry @ Mod
10 Shoulder to OH @ 40/30 KG
200m run
Extras
3 sets
20 Fast Banded leg curls
No rest
6 Assisted explosive glute ham raise
Rest 60 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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