Thursday Mar 3

Pre Opens Cardio

Warm Up

3 Rounds

60 Sec C2

10m Bear Crawl

10m Spiderman Lunge

5 Box Step up/Box Jumps


Work up to weight of KB or Sandbag




4 min C2/Echo

4 min Burpee to Target or Burpee Pull Up

4 min C2/Echo

4 min Sandbag/KB Carry

4 min C2/Echo

4 min Burpee Box Jump Over

4 min C2/Echo


Score is C2/Echo Cals



3 sets

30 Sec Glute Bridge march

20 Prone Banded Hamstring Curls

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Your email address will not be published.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 *