Friday Wod
Warm Up
Banded 7’s
3 sets:
1:00 Jump Rope
3 BB Deadlifts
100m Run
WORKOUT PREP
1 set:
200m Run (70% of projected effort)
1 Clean
Gymnastics
Low Ring Muscle Up
Ring Transitionswith band
– 10-12 minutes practice-
Workout
RX
8 Rounds
200m Run
3 Power Cleans @85% of 1RM
Rest 1:1
SC
Change Run for C2 if needed
Accessory
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (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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