Friday Sep 30

Friday Wod

Warm Up

Movement Prep/Activation and Increasing Heart Rate

2:00 Row
3 sets:
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)

Workout Prep
3 sets:
4 Power Snatch (build in weight)
4 Overhead Lunges (build in weight)


Low Ring Muscle Up

Ring Transitionswith band
– 10-12 minutes practice-


50 Power Snatches 40/30
40 Overhead Lunge 40/30

50 Power Snatches 35/25
40 Overhead Lunge 35/25

50 Dumbbell Snatches (light)
40 Dumbbell Lunge (light)

Target time: 5-7 minutes
Time cap: 10 minutes


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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