Gymnastics and Double Unders
Warm Up
3 Rounds
10/8 Cal Row
10 Shoulder Taps in Push up position
1 Wall walk to 10 sec Hold
Mobility
- Foam Roller Wall Slide
Bar Prep
2 Sets
6 Scap Pull Ups
6 Beat Swings
6 Kipping Pull ups
Strength
EMOM 12 Min
Min 1: 3-6 Bar MU
Min 2: 3-6 HSPU
Min 3: 8-12 Burpees
Workout
RX
5RFT
12 Push Press 40/30
24 Double Unders
Goal: Strength and endurance
RX+
BB – 50/35
SC
BB – 30/20
Single Skips
Double Under Prac
Fit
BB – 20/10
Single Skips
Extras
Conditioning
EMOM 12 min
10/8 Cal Bike
Accessory
3 x Max effort Ring Pull ups
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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