Parner Up
Warm Up
10 min AMRAP
1 min choice of machine
3 Up-Downs
5 Single Arm Dumbbell Thrusters (each/lightweight)
5 Box Step Ups (each side)
Workout Prep
2 sets: With Partner
6 Alternating V-Ups (Each/ while partners hold a plank)
2 Synchro Burpee Box Jump Overs
Gymnastics
Ring Mu
3 x 4-10
or
Pull up
3 x 4-10
Dips
3 x 4-10
Workout
RX
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows)*
10 Burpee Box Jump Overs (24/20) * Partner Hold Plank (elbows)*
SC
Teams of 2
5 rounds
20 Alternating V-Ups (each)
(Partner Hold Plank (elbows))
8 Burpee Box Jump Overs (20/16) * Partner Hold Plank (elbows)*
Fit
Teams of 2
5 rounds
20 Sit ups (Partner hold plank)
15 Up Downs + Step Up
Target time: 12-14 minutes
Time cap: 18 minutes
Cooldown
1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose
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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