Spider Roll
Warm Up
3 sets
1:00 Machine
10 PVC Pass Throughs
5 Inch Worms
10m Bear Crawl
Workout Prep 3 sets:
20 second C2 (workout pace)
40 second C2 (easy/recovery)
Gymnastics
Skill Progression (Low Ring Muscle Up):
Ring Transitions
– 10-12 minutes to practice –
Workout
“Spider Roll”
RX
Every minute (20:00)
200m/175m Row/Ski or 500/400m Bike or 12/9 Cal Echo
SC
Every minute (20:00)
175m/150m Row/Ski or 400/350m Bike or 9/6 Cal Echo
Target time each set: 38-45 seconds Time cap each set: 50 seconds
Cooldown
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (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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