hspu and T2B
Warm Up
3 Rounds
2 min Bike/Row/Ski
5 Scorpions
5 Hand release push-ups
3 Rounds
20 Hollow Rocks
5 Beat Swings on the bar
5 Pull ups
Gymnastics
HSPU Complex
Every 2 min x 6
18/14 Cal Row/ Ski
Max HSPU or Push Ups
Workout
RX+
AMRAP 4min x 4
17 TTB
10m Hands stand walk
100m Run
Rest 60 sec between AMRAP
RX
AMRAP 4min x 4
17 TTB
3 Wall Walks
100m Run
Rest 60 sec between AMRAP
SC
AMRAP 4min x 4
17 TTB/Knees to Elbows
2-3 Wall Walks
100m Run
Rest 60 sec between AMRAP
FIT
AMRAP 4min x 4
17 TTB17 TTB/Knees to Elbows/Leg Raises
1-3 Wall Walks
100m Run
Rest 60 sec between AMRAP
Extras
Skill
10 min Handstand walk
Core
3 sets
12 DB Suitcase Side Bends
10m per side of suitcase carry @ heavy KB
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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