WARM UP

4mins
20 Double unders
5 skin the cats

MOBILITY

Pistol of doom
Peanut crunch
Posterior hip cap distraction
Athletes choice

SKILL/STRENGTH

Strict muscle ups 5,5,5,5,5

WOD

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps 24/20″
25 Triple-unders
50 Push ups
25 Wall balls 10/6kg
50 Sit-ups
5 Rope climbs

HOMEWORK

3 x 3mins Paleo chair

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.