Friday Wod
Warm Up
3 min C2
-into-
5 min amrap:
5 Wall Ball Thrusters
4 Box Step Ups
3 Kip Swings + 3 Kipping Knee Raises
Workout Prep
2 sets:
5 Wall Balls
4 Toes to Bar
3 Box Jump Overs (build in height)
Strength
Bottom Up KB Press
4 x 12
GHD Hip Ext or BB Hip Thrust
4 x 10
Workout
RX
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
SC
50 Wall Balls (14/10)
50 Knees to Elbows/Toes to Eye Level
50 Box Jump Overs (20/16)
50 Wall Balls (14/10) (KG WB: 6/4)
Fit
30 Wall Ball (light)
30 Hanging Knee Raises
30 Step Ups
30 Wall Ball (light)
Target time: 11-13 minutes
Time cap: 16 minutes
Accessory
1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (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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