Gymnastics
Warm Up
General
2 Sets
20 Banded press
20 Banded Pull Down
3 Inch worms with push up
3 Pull ups
Muscle Up Specific
3 sets
9 Hollow banded lat pull downs
3-7 Transition muscle ups
Gymnastics
Muscle Ups
30 Bar or Ring Muscle Ups
Scaling Options
30 Pull Ups
30 Dips
or
30 Ring Row
30 Assisted Ring Dips
or
20 Ring Row
20 Bench Dips
Workout
EMOM 20minutes
Odd: 10 Box jump overs @24/20″ + 8 TTB
Even: 10-15 Bar Facing burpees
TC: 20 min
Score: Total Burpees
Scaling Options
Fit
Odd: 6 Box jumps + 6 Hanging Knee Raise
Even: 5-10 burpees
SC
Odd: 6-8 Box jump overs @24/20″ + 6 Toes to eye Level
Even: 5-10 Bar Facing burpees
Accessory
Banded internal rotation 2 x 10/arm
Banded external rotations 2 x 10/arm
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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