WARMUP
4min AMRAP
10 Goodmornings
Bear crawl
MOBILITY
First rib love
Posterior hip capsule
Thoracic roll
Overhead hang
STRENGTH/SKILL
Strict press 5, 5, 5, 5, 5
Bent over row 5, 5, 5, 5, 5
WOD
“Diane”
21-15-9 reps for time
Deadlift 102.5kg/70kg
Handstand push ups
COMPETITORS
- 3-Position Snatch – 65%x1x2 rounds, 70%x1x3 rounds
- Snatch Pull – 90%x7x2 rounds, 90%x5x3 rounds
- Good mornings 25%x8x3rounds (% of Back squat)
- “Diane”

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