Little Gymnastics and Wall walks
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3 sets:
:30 sec Ski
5 Scap Pull Ups
5 inch worms with Push up
5m Bear Crawl
Workout Prep
1 set:
100/80m Ski
10 Double Unders
1 Wall Walk
Gymnastics and Accessory
EMOM 10 min
Min 1: 5-10 Pull Ups
Min 2: 5-10 Dips
Workout
RX
3:00 AMRAP
100m Run
20 Double Unders
2 Wall Walks
-rest 2:00-
6:00 AMRAP
200m Run
40 Double Unders
4 Wall Walks
-rest 2:00-
9:00 AMRAP
300m Run
60 Double Unders
6 Wall Walks
SC
3:00 AMRAP
100m Run
15 Double Unders
1 Wall Walk
rest 2:00
6:00 AMRAP
200m Run
30 Double Unders
2 Wall Walks
rest 2:00
9:00 AMRAP
300m Run
45 Double Unders
3 Wall Walks
Fit
3:00 AMRAP
200/175m Bike Erg
20 Single Unders
1x25ft Bear Crawl
rest 2:00
6:00 AMRAP
400/350m Bike Erg
30 Single Unders
2x25ft Bear Crawl
rest 2:00
9:00 AMRAP
600/500m Bike Erg
40 Single Unders
3x25ft Bear Crawl
** Every 50/40m = 1 rep for the Ski/Run (ex: 200/160m = 4 reps)**
Target number of Rounds each set: 2-3 rounds
Minimum number of Rounds before scaling: 1.5 rounds
Cooldown
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side
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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