spicy wod
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3 sets:
30 Single Unders
10 Kettlebell Suitcase Deadlifts (each)
10 Kettlebell Single Arm Up Right Row (each)
Workout Prep
3 sets:
10 Double Unders
1 Clean (build in weight)
5/4 Calorie Bike
Workout
RX+
AMRAP 18 Minutes
75 Double Unders
10 Power Clean 70/50
20/15 Calorie Echo Bike
75 Double Unders
10 Power Clean 70/50
RX
AMRAP 18 Minutes
75 Double Unders
10 Power Clean 60/40
25/20 Calorie on C2
75 Double Unders
10 Power Clean 60/40
SC
AMRAP 18 Minutes
50 Double Unders or 100 Single Unders
10 Power Clean (40/30)
20/16 Calorie on C2
50 Double Unders
10 Power Clean (40/30)
Fit
AMRAP 18 Minutes
50 Single Unders
10 Power Clean
20/16 Calorie on C2
50 Single Unders
10 Power Clean
Target number of Rounds: 3 rounds
Cooldown
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
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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