Upper legs day =]
Warm Up
3 Sets
10 Cal Row/Ski
10m Inch Worm to Push Up
3-5 Pull ups or 5 Ring Row
Strength
Party Pump Combo
5 Sets
5 Bench Press
5 Weighed Pull Up/CTB – Supinated Grip
Workout
RX
AMRAP 8 Min
3-6-9-12-15-ect..
KB Swing 24/16
Cal C2
Rest 2 Min
AMRAP 8 Min
3 Wall Walks
100m Run
SC
AMRAP 8 Min
3-6-9-12-15-ect..
KB Swing 16/12
Cal C2
Rest 2 Min
AMRAP 8 Min
1-3 Wall Walks
100m Run or 300m Bike
Fit
AMRAP 8 Min
3-6-9-12-15-ect..
KB Swing 12/8
Cal C2
Rest 2 Min
AMRAP 8 Min
1-3 Wall Walks/Box Walk Outs or 30 Shoulder Taps
100m Run or 300m Bike
Extras
No Extras This Week
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 …