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.
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.
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.
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
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.
