Friday Oct 21

Dirty Jackie

Warm Up

Workout Prep
3 sets:
100 m Run
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Up-Downs + Box Step Up (each side)


1000m Run
75 Thrusters 20/15 Kg
25 Burpee Box Jump Overs 24/20″

1000m Run
75 Thrusters 15/10
25 Burpee Box Jump Overs 24/20″

800m Run
50 Wall Ball Thrusters (light)
25 Up Down + Box Step Up 20″


1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

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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