4mins
5 Skin the cats
10 Double russian swings
Thoracic rolls
Pistol of doom
Axis of pain tigger
Athletes Choice
6 Rounds EMOM
1-5 Strict muscle ups
4 Rounds for time
Run 400m
50 Squats
5min Paleo chair
5min Upper body trigger and roll
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
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.
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.
