Pulling Kinda day
Warm Up
3 min on C2 – Increasing intensity every min
Mobility
- Lats
- 10 Wall Slides with Roller
Specific
2 Sets
10 Scap Pull ups
10 Kip Swings
10 Bottom-Up KB Press
10m Bottom-Up KB Walk
Strength
3 Sets
2 Rounds
9-3 Muscle ups (Ring or Bar)
12/10 Cal Ski/Row
Rest 2 min b.w Sets
SC
9-6 CTB/Pull ups
12/10 Cal Ski/Row
Workout
RX
4 x 3 min AMRAP
20 Sit ups
10 Dual DB Clean and Jerk 22.5/15
Max Burpees Box Jump Over 24/20”
Rest 1 min between AMRAP’s
Score – Number of Burpees
RX+
Heavy Sand Bag Over Shoulder
SC
DB – 15/12.5
Fit
DB – 12.5/10
Box Step overs
Extras
Movement Conditioning
Max Time L-sit Hold
50m Farmers Carry
3 Wall Walks
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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