WARMUP

2min Plank
2min Spiderman walk

MOBILITY

Pistol of doom
Posterior hip cap distraction
Thoracic roll

SKILL/STRENGTH

Front squat 5,5,5,5,5

WOD

10 rounds for time

15 Deadlifts 62.5/41kg
15 Push ups

HOMEWORK

5mins Paleo chair
5mins with a tennis ball release the soft tissue around the glutes

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