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CrossFit Mooloolaba

WARM UP

4mins
20 Russian swings
Bear crawl

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Overhead hang

STRENGTH

Lunges 5×5

SKILL

5Mins
30 sec double/triple unders
30 sec rest

WOD

3 Rounds of

  • 3min AMRAP
  • 20 Box jumps 24/20″
  • 2 Rope climbs

1min rest between each AMRAP

COMPETITORS

Swim workouts are starting again courtesy of Coach Chris Hinshaw and Vivendilab.com
This is to be a lifting and WOD free day unless you need to catch up

100 warm up

  1. 2×25 dolphin kick, no board, w/ 15sec rest
  2. 2×50 any stroke but free w/ 20sec rest
  3. 2×100 pulling w/ 25sec rest
  4. 2×150 kick w/ board & fins w/ 30sec rest
  5. 2×200 swim w/ fins w/ 35sec rest
  6. 2×250 swim w/ 40sec rest
  7. 6×50 swim with fins (easy 25/no breathing 25) w/ 20sec rest

100 cool down

Total: 2050

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.