Search
  • Aaron Osborne

Friday 22 Feb 2019

"FRIDAY FUNDAY"

A) 5 Rounds of Rowling (Roll-ing):

Goal is to stop the rower at exactly 100m

Any metre over or under is added to your tally

Closest to 0 wins

*Must reach 30 spm during an attempt

*Cannot row past 85m

*Points equal penalty (specified in the gym)


B) 5 x 2 round partner races

1. 20 Wall balls (10/each) + 20 Situps (10/each)

2. 5 Burpee Double Unders

3. 10m Walking Lunge + 10 Kb Russian Swings (24/16kg)

4. 10 Plate ground to over head (20/15kg) + 10 plate hops

5. 1 cycle of dumbbell "DT" (2 x 22.5/15kg)






36 views0 comments

Recent Posts

See All

Tuesday 13 April 2021

1. Strength Back Squats In 10:00, complete: 10-10-10 2. Fitness 10RFT: 100m Run 10-9-8-7-6-5-4-3-2-1 Power Snatch (35/25kg) Strict Pull-ups

Monday 12 April 2021

1. Strength Strict Press Every 2:30 for 10:00 (4 sets) 10 Strict Press 2. Fitness 3 x 4:00 AMRAP’s (2:00 rest between) A. AMRAP 4:00 20 Double Unders 10 KB Swings (24/16kg) B. AMRAP 4:00 10 KB Swings

 
  • Facebook
  • Google Places
  • Instagram

0412 419 092

4/23 Caloundra Rd, Caloundra West QLD 4551, Australia

©2019 by Crossfit Sunshine Coast. Proudly created with Wix.com