WARM UP

4mins
5 Bra to bar pull ups
10 Ring push ups
15 Band squats

MOBILITY

Pistol of doom
Peanut crunches
Groin terror

SKILL/STRENGTH

Front squat 5,5,5,5,5

WOD

Five rounds for time of:
7 Muscle-ups
Run 400 meters

HOMEWORK

3 Rounds
2min Paleo chair
2min trigger and roll

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