Thursday Sep 15

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)


Skill Progression (Low Ring Muscle Up):

Ring Transitions
– 10-12 minutes to practice –


“Spider Roll”


Every minute (20:00)

200m/175m Row/Ski or 500/400m Bike or 12/9 Cal Echo


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


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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