Beach WOD due to public Holiday
Warm Up
8 min Amrap:
:30 sec Row
5 Box Step Ups (each side)
5 Abmat Sit Ups
2 Pull Ups
2. Workout Prep
2 sets:
4 Synchro Wall Ball Sit Ups
2 Synchro Box Jumps
1 Sandbag Over Bar/Box (build in weight)
Gymnastics
EMOM 10 min
Min 1: 3-6 Bar MU
Min 2: 6-10 Pistol Squats
Workout
RX
Teams of 2
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Sandbag Over Box/Bar on Rig Heavy Bag Or Power Snatch 70/50
-rest 3:00 between sets-
Individual Option:
5 sets:
3:00 Amrap
15 Wall Balls Sit Ups (20/14)
12 Box Jumps (24/20)
Max Sandbag Over Box/Bar on Rig Heavy Bag Or Power Snatch 70/50
-rest 3:00 between sets-
*For Sandbag Over Bar, the height should be right at the sternum. If using a box, height is 48/42
SC
5 sets:
3:00 Amrap
12 Synchro Wall Balls Sit Up 20/14 lb or 14/10 lb
10 Synchro Box Jumps 24/20″
Max Sandbag Over Box/Bar on Rig Medium Bag or Power Snatch 50/35
rest 3:00 between sets
Fit
5 sets:
3:00 Amrap
15 Synchro Sit Ups
12 Synchro Box Step Ups (20/16)
Max Dumbbell Power Clean (moderate)
rest 3:00 between sets
Target number of reps each set: 15-20 total reps
Minimum number of reps before scaling: 10 reps
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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