Strict press 5×5
Single arm farmers carry 3x30m
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area.
Every 2mins for 5 Rounds
10 Muscle ups
5 Rounds
Max rep unbroken Pull ups
Max rep unbroken V-ups
Good mornings 3×12
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area.
Push press 5×3 (From the floor)
In teams for time
20 Rope climbs
40 Triple unders
60 Toes to bar
80 Kettle bell swings 32/24kg
100 Burpees
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area.
5min EMOM
7 Snatches touch and go
Rest 5mins
7 Snatches touch and go
7min AMRAP
5 Muscle ups
10 Box jumps 30/24″
3 Rounds
10 Strict toes to bar
40 sec Plank hold – add weight as necessary
2mins rest
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area.
Strict hand stand push up 4×10
Add a deficit as necessary
3 x 3min Rounds of
Row 500m
Max wall balls 9/6kg in remaining time
Rest 3mins
Tabata Tricep push ups
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area
Still unsure about jumping into classes? Book a 20 minute conversation either by phone or face to face with one of our coaches to discuss your goals and how we can help you get there.
