WARM UP

4mins
Bear crawl
5 Wall balls – pause the squat

MOBILITY

Pistol of doom
Posterior hip cap distraction
Peanut crunches
Front rack neck opener

SKILL/STRENGTH

Front squat 5,5,5,5,5
Max rep ring push ups between sets

WOD

8min AMRAP

15 Kettlebell swings 24/16kg
Bear crawl 36m

COMPETITORS

Catch up on any missed sessions

OR

Active recovery

1. Mobilize and roll out – make sure to spend at least 2mins in a paleo chair
2. Pick an oly movement (power clean, hang squat snatch, snatch balance push jerk etc)  to work and do a 10 Round 3-4 rep EMOM at half your usual work weight… Keep in mind the volume of squatting we have done so far this week and there is more to come
3. 5 Rounds starting every 3mins jog 400m – aim to finish the jog around 2mins
4. Head over the road and catch some waves or just chill in the water… Don’t drown, we are not responsible for you. Swim between the flags etc etc

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