Back Squat
Warm Up
3 Rounds
200m Run
10 Wall Balls
30 Sec Double Unders or Single Skips
Mobility
- Hamstring
- Hip
Activation
3 Sets
10/10 Single arm DB Press from full squat
8/8 Banded monster walk
4/4 Split Squats
2 BB Pause Squats
Weightlifting
Back Squat
6 x 3
Workout
RX
AMRAP 12 min
8 Clean and Jerk 60/40Kg
20 Wall Balls 20/14lb
50 Double Unders
RX+
BB – 70/50Kg
SC
BB – 50/35Kg
Fit
BB – 40/30Kg
Extras
Accessory
Slam Ball into Broad Jumps
4 sets
5 + 10m
Rest 1 min between sets
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …