4mins
30 Doubles
10 Tall jerks behind the neck
Pistol of doom
Peanut crunches
Overhead hang
Power clean + Jerks 1+3 x 7
Two rounds for time of:
Run 400 meters
Handstand walk 15 meters
Run 400 meters
30 One legged squats
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.
4mins
30 Doubles
10 Groiners
Pistol of doom
Groin terror
Thoracic roll
Squat clean 3, 3, 3, 3, 3, 3, 3
10min AMRAP
10 Push ups
1 Rope climb
4min AMRAP
5 strict bra to bar pull ups
10 hand release push ups
15 Oh pause squats
Pistol of doom
Leg Swings
Overhead hang
Strict Press 5, 5, 5, 5, 5
1 rep max box jump between sets
Three rounds for time
Run 200m
100m walking lunge
50 Squats
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
3mins
10 Good mornings
10 Band pull aparts
10 Spidermans
Pistol of doom
Thoracic roll
Athletes choice
Deadlift 5,5,5,5,5
Three rounds for time of:
30 Wall ball shots 10/6kg
30 Sumo deadlift high-pull 35/23.5kg
30 Box jump 20″
30 Push press 35/23.5kg
30 Ring Rows
30 Push-ups
*Unless a gender change is planned men must use mens bars and ladies use ladies bars.
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.
