WARM UP

10 Spiderman push ups
10 Band squats
10 High groiners

MOBILITY

Posterior hip capsule distraction
Peanut crunches
Pistol of doom
Overhead hang

WOD

In teams
25min relay AMRAP
30 Squats
20 Kettlebell swings 32/24kg
10 Burpees

While one team member is doing the work all other members must hold a plank. If the plankers break the team member doing the work must break

COMPETITORS

1. Snatch ladder – Men start at 60kg and build every minute by 5kg ladies start at 40kg and build by 2.5kg
2. 7min AMRAP
   30 Double unders
   6 Muscle ups
3. Todays WOD as an individual

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