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
Back squat 5×5
For time:
5 Clean & Jerks, 102.5/70kg
15 Burpee Over Bars
4 Clean & Jerks, 102.5/70kg
12 Burpee Over Bars
3 Clean & Jerks, 102.5/70kg
9 Burpee Over Bars
Slow snatch deadlifts 3×5
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area
30min team AMRAP
Relay style:
12 water burpees
Beach sprint
Lunge
3 x max plank holds
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.
