WARM UP

5 Triples – 30 Doubles – 50 Singles
5 Skin the cats

MOBILITY

Pistol of doom
Peanut crunches
Skin the cat stretch
First rib love

SKILL/STRENGTH

10 Rounds
5 Ring dips
5 Bra to bar pull ups

WOD

20min AMRAP of

5 Hand stand push ups
7 Chest to bar pull ups
10 Pistol squats

COMPETITORS WORK

Start a running clock… But in order to fit it in you will have to get to class and start at least 10mins early… So… Get in early

1. 10 Round EMOM 2 Speed Squats @65% of mondays 5RM weight
2. Hang squat snatch 1×1@90%, 2×2@85%, 3×3@80% -15mins
3. Every 2mins do power clean + 2 Jerks + 3 Muscle ups – Start at 65% and build – 10 Rounds
4. Rest 5mins
5. Row 500m, 30 Burpee box jumps 24/20″ – This is one round so smash it – 5min Cutoff
6. Rest up then do Todays WOD with the crew

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