A. Weighted Pull-up 5 x 5-8 reps.
B. 4 x 400m run
1:1 Work/Rest
Post load and total time to comments.
The quiet before the storm.
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🚨 WE’RE LOOKING FOR A COACH! 🚨📍 Warana – Sunshine Coast, QLD Coastal CrossFit is putting the feelers out for an experienced CrossFit Coach to join our crew! We’re looking for someone with flexibility (think self-employed or part-time availability) who can coach the occasional class and step up during holiday periods when we step away from the business. This role will work alongside our current awesome coaching team. 👊 About You: This is a casual, flexible role perfect for someone who wants to stay involved in a top-tier affiliate without a full-time commitment. 🙌 You’ll be coaching an amazing, supportive community that values quality coaching and consistency. 👉 Check us out: www.coastalcrossfit.com.au 📧 Sound like you?Contact Marie & send your resume to: coastal.crossfit.qld@gmail.com Let’s chat!
WOD: Saturday
Grab your partner and ZOOM with us. Warm-up, WOD Brief and movement videos all on the Members page. Warm-up: PartnerTwo cycle through:Shuttle Run x 61. Bow & Bend, ankle & hip mobility2. Squat rotations3. Hollow hold/Superman*One partner on run/other of movements. Get your communication dialed in!! ZOOM Partner WOD:This may require you to join in early to ensure there are no technical issues. This could be a huge success or massive fail- FUN either way!!! Two rounds for as many reps as possible of:2 mins: Burpees/Plank HoldRest 1 min2 mins: Toes to Kettlebell or Toes to bar / Overhead holdRest 1 min2 mins: Shoulder to Overhead / Wall SquatRest 1 min2 mins: Goblet Squats or Pistols/ Hollow holdRest 1 min *One partner must hold static movement for repetitions to be accumulated.* Share repetitions any how between you and your partner.* Repetitions will be recorded as one continuous count.Partners must ensure they can see/hear each other while performing movements/ holds.