spicy wod
Warm Up
Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:30 sec Row
3 Dumbbell Burpee Deadlifts
3 Double Hang Snatches
5 Bird Dogs
5 Deadbugs
Workout Prep
1 set:
5/4 Calorie Row
2 Devils Press
Strength
Workout
RX
27-21-15-9
Calorie Row
Devil’s Press 22.5/15
*Women’s Calories: 22-16-12-8*
SC
22-16-12-8
Calorie Row
Devil’s Press (15/10)
Fit
21-15-9-6
Calorie Row
Double Dumbbell Clean and Press (light)
Target time: 13-15 minutes
Time cap: 18 minutes
Cooldown
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (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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