Pull Ups
Warm Up
3 Rounds
8/6 Cal Row
10 Banded Lat Pull Down
10 Push Ups to Down Dog
Strength
10 Min AMRAP
3 Strict Pull ups
3 Wall Walks
Or
10 Min AMRAP
3 Strict Ring Muscle Ups
3 Wall Walks
Workout
RX+
2 Rounds
50 Box Jumps 24/20”
40 TTB
30 KB Step-ups 24/16
20 Ring Dips
Cap 25 Min
RX
2 Rounds
50 Box Jumps 24/20”
40 TTB
30 DB Step-ups 22.5/15
20 Ring Dips
Cap 25 Min
SC
2 Rounds
50 Box Jumps 20”
40 Knees to Elbows
30 DB Step-ups 15/12.2
20 Banded Ring Dips
Cap 25 Min
FIT
2 Rounds
50 Box Jumps/Step Ups 20”
40 Leg Raises/V-Ups/Tuck ups
30 DB Step-ups 10/7
20 Banded Ring Dips/Push-ups
Cap 25 Min
Extras
Engine Building
100 Burpees
Accessory Work
30 Banded Plank + Shoulder Touches https://youtu.be/_SCelq2iDMI
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …