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
10 Snatch press
10 First pulls
10 Second pulls
Pistol of doom
Groin terror
Peanut crunches
Athletes choice
Snatch 3,3,3,3,3,3,3
12min AMRAP
4 Strict press 35/23.5kg
8 Hang power clean 35/23.5kg
12 Front squat 35/23.5kg
3 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
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.
4min AMRAP
5 Strict bra to bar pull ups
10 Ring push ups
15 Banded pause squats
Pistol of doom
Groin terror
Thoracic extensions
Back Squats 5, 5, 5, 5, 5
“Adrian”
Seven rounds for time
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps 30/24″
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.
