4mins
5 Skin the cats
10 Good mornings 40/30kg
Pistol of doom
Peanut crunches
Skin the cat stretch
Strict muscle ups 5,5,5,5,5
“Barraza”
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
2 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
10 Good mornings
10 1st pull to knee
10 2nd pull to shrug
Pistol of doom
Peanut crunch
Athletes choice
Cleans 3,3,3,3,3,3,3
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead 52.5/35kg
10 Deadlift 52.5/35kg
15 Box jumps 24/20″
2 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
5 Skin the cats
10 Russian swings
Peanut crunches
Axis of pain trigger
Pistol of doom
Posterior cap distraction
Hand Stand Push Up 5,5,5,5,5
and
Strict Bra To Bar Pull Ups 5,5,5,5,5
10min AMRAP
5 Deadlifts 112.5/76kg
Run 200m
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
3mins
10 Good mornings
10 Band pull aparts
10 Spidermans
Pistol of doom
Thoracic roll
Athletes choice
Deadlift 5,5,5,5,5
Three rounds for time of:
30 Wall ball shots 10/6kg
30 Sumo deadlift high-pull 35/23.5kg
30 Box jump 20″
30 Push press 35/23.5kg
30 Ring Rows
30 Push-ups
*Unless a gender change is planned men must use mens bars and ladies use ladies bars.
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim 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.
