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.
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.
4mins
5 Snatch press
5 Quadruped progressions
5 Bra to bar pull ups
Pistol of doom
Groin terror
Peanut crunches
First rib love
5 Rounds of
5 Push press
&
5 Bra to bar pull ups
rest as needed between sets
10 Rounds for time
1 Suicide sprint (5m,10m,15m)
rest 90sec
5min Paleo chair
5min Quadruped breathing
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.
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.
