Ring Push/PULL
Warm Up
2 min C2
20 Hollow Rocks
10/10 Banded Bird Dog Rows
Mobility
Prayer stretch on the floor
2 x 10
Ring Prep
2 Sets
5 Ring Row
5 Ring Dips
Strength
5 sets
5 Ring Pull ups
10-15 sec chin up hold on rings
Or
5 sets
3-5 Ring Muscle ups
Workout
4RFT
24 Pull Ups
24 Wall Balls 20/14 Lb
Goal: Upper Push Pull strength endurance
SC
Pull ups – 12-16
Ring Row
Fit
Ring row
Wall ball 14/10 Lb
Extras
Conditioning
120 Cal on Echo Bike
Accessory
Low Ring Face Pull
3 x 10
Hold 2 sec at top
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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