Tuesday Nov 9

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 …

Leave a Comment

Your email address will not be published. Required fields are marked *