Little gymnastics and short WOD day
Warm Up
General
2 sets
400m Run
10/10 single arm banded rows
10 Pause ring rows
6 Ski Pulls
Metcon Prep
7 hang clean pull
7 Rack deliveries
7 Hi hang power cleans
7 hang power cleans
Strength
5 sets
12 Elevated body row
Rest 20 seconds
Max rep strict chin ups
Rest 20 seconds
12 Ski Pulls at 10/8
Rest 2 minutes
TC: 24 min
Score: Chin Up Reps
Workout
Amrap 8 minutes
8 Hang Power Clean 50/35 KG
50 Double unders
Score: Rounds and Reps
Scaling Options
Fit
8 Hang Power Clean @ Light
30 Single unders
SC
8 Hang Power Clean @40/30 Kg
50 Single unders or 30 Double Unders
Accessory
Pendlay rows
3 x 10 Rest 60 seconds
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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