Tuesday Dec 21

Muscle ups and Dips

Warm Up

2 Rounds

2 min on C2

10m Bear Crawl

10 Dead Bugs

2 Rounds

10 Hollow Hold Banded Pull Over

10 Wall Slide

5 Ring Row

5 Slow Push Ups


5 Sets

3 Ring/Bar Muscle up

3 Ring Dips


AMRAP 14 min


Push ups

Cal Row/Ski


Push ups on rings


Push ups


Banded Push Ups


Push ups on knees 

Goal: Upper Push/Pull Strength Endurance


Accessory Work

3 Sets

5 + 5 + 5

M + T + Y

Movement Conditioning

EMOM 18 Min

Min 1: 12 Cal Ski

Min 2: 8 GHD

Min 3: 4 Sandbag Over Shoulder @ Heavy

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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