4mins
30 Triple unders
5 Skin the cats
Peanut crunches
G spot trigger
Axis of pain trigger
Athletes choice
Cleans 3,3,3,3,3,3,3
15/12/9
Thrusters 62.5/41kg
Chest to bar pull ups
5mins Paleo chair
5mins Roll legs and hips
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
2min Plank
2min Spiderman walk
Pistol of doom
Posterior hip cap distraction
Thoracic roll
Front squat 5,5,5,5,5
10 rounds for time
15 Deadlifts 62.5/41kg
15 Push ups
5mins Paleo chair
5mins with a tennis ball release the soft tissue around the glutes
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4min AMRAP
Broomstick walk
10 Banded squats
5 Strict toe to bar
Groin terror
Thoracic extensions
Athletes choice
30min AMRAP – in teams
40m Walking lunge
40 Squats
40 Russian swings 32/24kg
40m run
5min Paleo chair
5min Quadruped breathing
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
5 Snatch press
5 Snatch pulls
5 Spidermans
Pistol of doom
Groin terror
Thoracic rolls
Athletes choice
Snatch 3,3,3,3,3,3,3
For time:
45 Thruster 43.5/29kg
45 Pull-ups
5mins Paleo chair
5mins Quadruped breathing
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
5 Snatch press
5 Quadruped progressions
5 Bra to bar pull ups
Pistol of doom
Groin terror
Peanut crunches
First rib love
5 Rounds of
5 Push press
&
5 Bra to bar pull ups
rest as needed between sets
10 Rounds for time
1 Suicide sprint (5m,10m,15m)
rest 90sec
5min Paleo chair
5min Quadruped breathing
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.
