Deadlift
Warm Up
2 Sets
15m Dual KB Front Rack Carry
10 Single Leg Glute Bridge per Side
10 Banded PVC Deadlift
2 Sets
10 Lateral Box Step-Ups per Leg
30 Sec Plank per Side
30 Sec Wall Sit
Strength
Deadlift
4×8 @ 65% of 1RM
Tempo 11×1
Workout
AMRAP 12min
RX+
3 Bar MU
6 Burpee Box Jump Over 24”/20”
9 Lunges 40/30Kg
RX
3 C2B Pull Ups
6 Burpee Box Jump Over 24”/20”
9 Lunges 30/20Kg
SC
3 Pull ups
6 Burpee Box Jump/Step Over 24”/20”
9 Lunges 20/15Kg
FIT
3 Banded Pull ups
6 Burpee Box Step Over 24”/20”
9 Lunges 15/10Kg
FINISHER FOR ALL
3 Rounds
12 T2B
24 Wall Balls
Extras
Engine Building
200 Cal on Echo Bike**
**1 Wall Walk ever 2 Min, including 0:00
Accessory Work
4 Sets
8 Single Leg KB RDL
8 KB Bent Over Row
8 GHD Sit Ups
Rest 90 Sec
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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