Pull-ups
Warm Up
2 Sets
30 Sec Row/Ski
10 Rotating Scorpions
20 Fast in and out squats
Mobility
- PVC Shoulder Dislocate
Activation
2 Sets
10 Scap Pull Ups or Banded Pull Downs
10 Push-up to Down Dog
Strength
Strict Pull-ups
5 x 7
Rest 2 min between Reps
Comp
Perform pull ups weighted
SC
5 x 5-7 Assisted strict pull ups
Or
5 x 1-1-1 Negatives
10 sec rest between reps
Workout
RX
Accumulate for time
150 Wall Ball 20/14lb**
** Every Break complete 10 TTB
RX+
Wall Ball – 30/20 lb
SC
Wall Ball – 14/10 lb
Toes to PVC
Fit
5 RFT
20 Wall Ball
10 Hanging Knee Raises
Accessory
Bulgarian Split Squat
Every 90 Sec for 12 min
1 – 12 Reps on Left Leg
2 – 12 Reps on Right Leg
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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