2min Plank hold
2min Paleo chair
Pistol of doom
Groin terror
Peanut crunch
Back squats 5,5,5,5,5
&
Max rep ring push ups
3 Rounds for time (7min Cutoff)
36m Overhead walk 2 x 32/24kg Kettlebells
36m Walking lunge 2 x 32/24kg Kettlebells
36m Farmers carry 2 x 32/24kg Kettle bells
2x3min 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.
4min AMRAP
5 Strict bra to bar pull ups
10 Ring push ups
15 Banded overhead pause squats
Pistol of doom
Groin terror
Peanut crunches
G-spot trigger
Athlete’s choice
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 43/29kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 43/29kg
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 43/29kg
14 chest-to-bar pull-ups
Etc., following same pattern
2mins Plank hold
2mins Spiderman lunge
Pistol of doom
Groin terror
Thoracic extensions
Athletes choice
Snatch 3,3,3,3,3,3,3
10min AMRAP
18 Kettlebell swings 24/16kg
12 Box jumps
6 Hand stand push ups
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
Broomstick walk
Bear crawl
5 Bra to bar pull ups
Peanut crunches
Front rack neck opener
G-Spot trigger
Pistol of doom
5 Rounds
5 Push press
and
1 Sled push
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
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.
