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 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.
Broomstick walk
Bear crawl
5 Ring rows
Pistol of doom
Posterior hip cap distraction
Peanut crunches
1-5 Strict muscle ups EMOM for 7mins (if you cannot perform a muscle up, do 5×5 of a scaling option)
Then
5-10 Pistols EMOM for 10mins (even mins do left only, odd mins do right only)
“Diane” 21/15/9
Deadlift 102.5/70kg
Handstand push ups
5min Paleo chair
5min Quadraped vacuum breathing (the transverse ab pull breathing thingy we did on all fours during the mobility talk)
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
5 Skin the cats
5 Clean pulls 60/40kg
Thoracic rolls
Posterior hip cap distraction
Skin the cat stretch
Strict muscle ups 5,5,5,5,5
Five rounds for time of:
3 Power clean 92.5/61kg
10 Burpee pull-ups
2 x 5mins Paleo Chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
2min Plank
2min Spiderman walk
Pistol of doom
Posterior hip capsule
Thoracic extension
Athletes choice
Deadlift 5, 5, 5, 5, 5
Ring dips 5, 5, 5, 5, 5
3 rounds, for time
50 Squats
7 Muscle-ups
10 Hang power cleans 61/43.5kg
2 x 5min 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.
