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.