Saturday Jul 16

Bring your running shoes

Warm Up


3 rounds

30sec Bike/Row/Run

10 glute bridge floor presses

10 Inchworm (no push up) 


Push-up plank to shoulder extension on boxes

10 repetitions 

Work Out

With a Partner

4 x 400m Run or 500m Row (2 per partner)

200 Sit Ups

160 Push Ups

200 KBS

160 Box Jumps

TC: 32 min

Score: Time 

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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