Friday Wod
Warm Up
Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
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)
Gymnastics
Low Ring Muscle Up
Ring Transitionswith band
– 10-12 minutes practice-
Workout
RX
50 Power Snatches 40/30
40 Overhead Lunge 40/30
SC
50 Power Snatches 35/25
40 Overhead Lunge 35/25
Fit
50 Dumbbell Snatches (light)
40 Dumbbell Lunge (light)
Target time: 5-7 minutes
Time cap: 10 minutes
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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