Long WOD today
Warm Up
400 Run
2 Sets
10m Bear Crawl
5 Push ups to Shoulder Ext
10m Crab Walk
5 Scap Pull Ups
2 Sets
5 Trap-3 Raise
5 Hollow Rocks
5 Half Kneeling Bottom-Up KB Press
Strength
EMOM 12 min
Min 1: Bar MU/Pull ups (3-5) or (5-8) or (8-10)
Min 2: HSPU (3-5) or (5-8) or (8-10)
Min 3: Max Cal on C2
Min 4: Rest
Workout
5 RFT
10 DB Box Step ups
20 Sit ups
30 Push ups
40 Deadlift
Goal: Endurance
RX
DB – 22.5/15Kg
BB – 60/42.5Kg
SC
DB – 15/12.5Kg
BB – 50/35 Kg
Push ups on knees
Fit
DB – 12.5/10Kg
BB – 40/30 Kg
Push ups on box
Extras
Weightlifting
5 Sets
8 Close Grip Bench Press @ 75% Tempo 32×0
8 Strict Chin Ups Tempo 30×2
Accessory
3 sets
5/5 Prone Trap 3 Raises
10 Banded Y’s
20 Banded Lat Pulldown
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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