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WARM UP

4mins
10 Good mornings 30/20kg
5 Strict press
5 Bent over rows

MOBILITY

Pistol of doom
Posterior hip cap distraction
Thoracic rolls
Athletes choice

SKILL/STRENGTH

5 Rounds of the following complex
10 Good mornings
5 Strict press
5 Bent over rows

Rest as needed between sets, Go heavy

WOD

For time:
30m Walking lunge
50 Push-ups
50 Double-unders
25 Toes to bar
5 Rope climbs
50 Box jump 24/20″
25 Overhead squats 30/20kg
25 L-pull-ups
50 Sit-ups

HOMEWORK

2 Rounds
3min Spiderman hold per leg (12mins total)

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.