WARM UP

2mins Plank
2mins Spiderman

MOBILITY

Groin terror
Pistol of doom
Thoracic rolls
Athletes choice

SKILL/STRENGTH

Good mornings 5,5,5,5,5
Max rep ring dips between sets

WOD

21/15/9/6/3
Front squat 85/56kg
Toes to bar

COMPETITORS

Recovery or catch up day

1. 2km easy row
2. 10 Round EMOM – 1 rep of an Olympic lift @50%
3. 3 Rounds @ an easy pace
   5 Strict pull ups
   10 Push ups
   15 Squats

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