Send it Fridays
Warm Up
6 min AMRAP
30-sec single/double unders
5 Wallballs (focus on breathing/arm cycling)
5 Kip Swings
5 Hips to Bar
Workout Prep
3 sets:
5 Wall Balls
10 Double Unders
3 Kipping Pull-ups
(set 2: 3 Kipping chest to bar, Set 3: 1 Muscle Up
Strength
Front Racked BB Box Step-ups
3 x 14
Workout
RX+
150 Wall Balls 20/14 lb
300 Double Unders
40 Bar Muscle ups
** Partition as desired **
RX
150 Wall Balls 20/14 lb
300 Double Unders
60 Chest to Bar
** Partition as desired **
SC
120 Wall Balls 20/14 lb or 14/10 lb
200 Double Unders
40 Chest to bar or 60 Pull Ups
** use band if needed for any of the options
Fit
10 rounds
10 Wall Ball Thrusters (light)
20 Single Unders
5 Jumping Pull-ups
Target time: 16-18 minutes
Time cap: 22 minutes
Accessory
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
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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