WARM UP

4mins
10 Ring scap retractions
10 Kettlebell press 16/12kg
10 Band squats

MOBILITY

Pistol of doom
Thoracic roll
Athletes choice
Athletes Choice

SKILL/STRENGTH

Strict muscle ups 7×5

WOD

5 Rounds for time
9 Thrusters 43.5/29kg
1 Rope climb
9 V-ups

COMPETITORS

Rest day or catch up day… I do mean rest and not active recovery. Go to the movies and snapchat it or do something CrossFitters do in their spare time, like tell everyone on facebook about CrossFit, and how cool paleo is and how much you like Rich Fronning and did you see that new video, wait what about that new fitness league… Anyways take a day off for a change

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