WARM UP

4mins
10 Ring rows
10 Band pull aparts
10 Good mornings

MOBILITY

Posterior hip cap distraction
Peanut crunches
Overhead hang
Front rack neck opener

SKILL/STRENGTH

5 Rounds
5 Good mornings
5 Wall climbs

WOD

“ELIZABETH” 21/15/9
Cleans 61/42.5kg
Ring dips

COMPETITORS

1. 3 Position snatch – 2 rounds @60%, 2 rounds @65%
2. Snatch pull 4×5 @85%
3. 3 Rounds
   20 Wall ball
   15 Toes to bar
   10 Kettlebell snatch 32/24kg (alternating arms)
   5 Bar muscle ups
4. “ELIZABETH”
5.  rest 1min then 100 Burpees unbroken – don’t worry about the time. just don’t break (100 burpee penalty for breaking, jokes)

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