WARM UP

4mins
1 Turkish get up alternating arms 24/16kg

MOBILITY

Posterior hip cap distraction
Thoracic roll
Skin the cat stretch
Athletes choice

SKILL/STRENGTH

5 Rounds
5 Good mornings
5 Hand stand push ups

WOD

Tabata
Kettlebell swings 24/16kg
Tabata
Squats
Tabata
Pull ups
Tabata
Push ups
Tabata
Sit ups

COMPETITORS

Rest day

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