WARM UP:

3mins
10 Good mornings
10 Band pull aparts
10 Spidermans

MOBILITY:

Pistol of doom
Thoracic roll
Athletes choice

SKILL/STRENGTH:

Deadlift 5,5,5,5,5

WOD:

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.