Warm Up Run/jog around park then 3x10 stepup/jumps Pushups Dips Lunges In teams of three Tyre drag, KB Farmers carry Dynamax Waiters carry ...

Warm up Run 300m 3 x15 Squats, Pushups, Single arm body rows, Dips 21 Over Head Lunges (each leg) Run 300m 21 Dumbbell Swings 15 OHL (each l...

Brisbane Indoor Rowing Championship Row 500m Max Effort Handstands with the Guys from CrossFit Swift.Fit (Brisbane) Then row 2000m for tim...

Wall ball without a wall and rope climbs with your feet still on the ground, CrossFit knows no boundries and can be scaled meet the needs of...

Warm up 2 x 100m medicine ball throw "first to goal" 100 tyre hits with slegde- hammer 1x100m medicince ball throw "least to ...

Warm up 1 lap of the park followed by 3 x 15 Lunges, Pushups, Situps,Dips, Sampson Stretch Workout

Warm up 400m jog followed by 3 x15 Pushups, Situps Squats, Lunges, Back extensions "Pam" 18 KB Squats 18 KB Swing 18 Pushups Run 4...