WARM UP

4mins
10 Banded lunges
10 Reverse shrugs

MOBILITY

Posterior hip capsule distraction
Peanut crunches
Skin the cat stretch
Athletes choice

SKILL/STRENGTH

5 Rounds
5 Good mornings
5 Hand stand push ups

WOD

Five rounds for time of:
21 Kettlebell sumo deadlift high-pulls 32/24kg
21 Ring dips

COMPETITORS

1. 5 Rounds of 10/5 Agility drill – Every 2mins
2. Sumo deadlift 6×3 – Every 3mins
3. 80 Pull ups for time
4. 20 Rep max – Thruster – 10mins
5. Today’s WOD

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