2min
Row
2min
5 Skin the cats
10 Tall cleans
Leg swings
Pistol of doom
Thoracic roll
Athletes choice
14min AMRAP
60 Calorie Row
50 Toes to bar
40 Wall balls 10/6kg
30 Cleans 61/43kg
20 Muscle ups
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
20 Double unders
5 skin the cats
Pistol of doom
Peanut crunch
Posterior hip cap distraction
Athletes choice
Strict muscle ups 5,5,5,5,5
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps 24/20″
25 Triple-unders
50 Push ups
25 Wall balls 10/6kg
50 Sit-ups
5 Rope climbs
3 x 3mins Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
2min Plank hold
2min Spiderman lunge
Pistol of doom
Thoracic extensions
Athletes choice
Power clean + Jerk 7 Rounds of 1+3
Five rounds for time of:
Run 400 meters
21 Deadlift 85/56kg
3 x 3mins Paleo chair
4mins
10 Band squats
5 Strict toes to bar
Pistol of doom
Thoracic rolls
Groin terror
Back squats 5,5,5,5,5
&
Broad jumps 5,5,5,5,5
Then max rep push ups over three sets, rest as needed between sets
For time:
20 Kettlebell swings 32/24kg
30 Toes to bar
Run 400 meters
Still 3 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
20 Doubles
5 Skin the cats
Peanut crunches
Pistol of doom
Athletes choice
5 Strict rounds
5 Hand stand push ups
5 Bra to bar pull ups
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots 10/6kg
90 Double-unders
30 Muscle-ups
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.
