GYMnastics Conditioning
Warm Up
3 Sets
2 min Bike/Row/ Ski
10m Bear Crawls
10 Dead Bugs
2 Sets
10 Scap Pull Ups
10 Scap Push Ups
10 Foam Roller Wall Slide
Strength
N/A
Workout
RX+
10 min AMRAP
80 DU
4 Wall Walks
Rest 3 min
10 min AMRAP
16 Wall Balls 20/14 Lb
16/12 Cal Row/Ski
8 C2B Pull Ups
RX
10 min AMRAP
60 DU
3 Wall Walks
Rest 3 min
10 min AMRAP
12 Wall Balls 20/14 Lb
12/9 Cal Row/Ski
6 Pull Ups
SC
10 min AMRAP
40 DU or 80 Single Skips
2 Wall Walks
Rest 3 min
10 min AMRAP
12 Wall Balls 14/10 Lb
12/9 Cal Row/Ski
6 Banded Pull Ups
FIT
10 min AMRAP
80 Single Skips
2 Wall Walks or 4 Walk out from box or plank
Rest 3 min
10 min AMRAP
12 Wall Balls 14/10 Lb
12/9 Cal Row/Ski
6 Ring Row
Extras
Gymnastics
3 Sets
15 Hollow Body Lat Pull Down
20 Sec Hanging V-Up Hold
(https://youtu.be/pZWZkKu_Zq8)
Rest 60 Sec
Core
3 Sets
Half Kneeling Pallof Banded Press
3 x 8/8 (3 Sec Hold)
(https://youtu.be/DWwI61I1KAM)
Accessory Work
3 Sets
12 DB Standing Lat Raises
12 Banded Face Pulls
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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