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WARMUP

4min AMRAP
5 Strict bra to bar pullups
10 Goodmornings 60/40kg
5 Broad jumps

MOBILITY

Pistol of doom
Thoracic roll
Barbell quickie

SKILL/STRENGTH

Strict handstand pushups 5, 5, 5, 5, 5
Strict bra to bar pull-ups 5, 5, 5, 5, 5

WOD

For time;

21/15/9
Kettlebell swings 32/24kg
Box jumps 24/20″

HOMEWORK

5min Paleo chair
5min get a tennis ball into a few trigger point in the shoulders

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

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