WARMUP

4mins
10 banded front squats
Bear crawl

MOBILITY

Pistol of doom
Front rack neck opener
Peanut crunches
Groin terror

SKILL/STRENGTH

Front squat 5, 5, 5, 5, 5

WOD

Four rounds for time:
2 Rope climbs
30m Sprint
4 Squat cleans 102.5/61kg
30m Sprint

COMPETITORS WOD

Catch up on a day you’ve missed, or;

Kelsey’s suggestion

1. Get a massage
2. Do the row WOD
3. Eat lots
4. Drink coffee
5. Sun bake

Brad’s suggestion

1. Row 1000m at a slow pace
2. Pick an olympic lift and do a 10 Round EMOM of 2reps @50%
3. 3 Rounds 10 Toes to bar and 10 thrusters 20/16kg – Just to loosen up
4. Go over the road and chill out at the beach

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