4mins
5 Bra to bar pull ups
10 Ring push ups
15 Band squats
Pistol of doom
Peanut crunches
Groin terror
Front squat 5,5,5,5,5
Five rounds for time of:
7 Muscle-ups
Run 400 meters
3 Rounds
2min Paleo chair
2min trigger and roll
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
5 strict bra to bar pull ups
10 ring push ups
15 banded squats
Pistol of doom
Groin terror
Front rack neck opener
Athletes choice
Front squat 5, 5, 5, 5, 5
For time:
10 Strict press 52.5/35kg
15 Overhead squats 52.5/35kg
20 Push press 52.5/35kg
25 Front squat 52.5/35kg
30 Push jerk 52.5/35kg
35 Back squat 52.5/35kg
2 x 5min Paleo Chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
10 Snatch press
10 First pulls
10 Second pulls
Pistol of doom
Groin terror
Peanut crunches
Athletes choice
Snatch 3,3,3,3,3,3,3
12min AMRAP
4 Strict press 35/23.5kg
8 Hang power clean 35/23.5kg
12 Front squat 35/23.5kg
3 x 3min Paleo chair
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.
