WARMUP
4min AMRAP
10 Banded squats
10 Reverse shrugs
10 Spiderman pushups
MOBILITY
Pistol of doom
Groin terror
Thoracic roll
Athlete’s choice
SKILL/STRENGTH
Front squats 5, 5, 5, 5, 5
*Skill work between sets
WOD
“Kelly”
Five rounds for time of:
400m Run
30 Box jumps 24/20″
30 Wall balls 10/6kg
COMPETITORS
1. Catch up if necessary
2. Rest
3. Get a massage

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