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
Strength
5 Sets
3 Ring/Bar Muscle up
3 Ring Dips
Workout
AMRAP 14 min
3-6-9-12-15-Etc…
Push ups
Cal Row/Ski
RX+
Push ups on rings
RX
Push ups
SC
Banded Push Ups
Fit
Push ups on knees
Goal: Upper Push/Pull Strength Endurance
Extras
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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