WARM UP
4mins
Bear crawl
10 Ring rows
MOBILITY
Thoracic roll
Pistol of doom
Leg swings
WOD
In teams or in pairs complete
“Gallant”
For time:
Run 1 mile with a 10/6kg medicine ball
60 Burpee pull-ups
Run 800 meters with a 10/6kg medicine ball
30 Burpee pull-ups
Run 400 meters with a 10/6kg medicine ball
15 Burpee pull-ups
COMPETITORS WORK
- “Tin Man” 5 Rounds -5 Power cleans 93/61kg- 5 Bench press 93/61kg
- Tabata L-sit
- Then todays WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.Sa
