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WARM UP

10 Band squats
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glides
Peanut crunches
Athletes choice

SKILL/STRENGTH

7 Rounds
5 Strict press
5 Pull ups

Rest as needed between sets

WOD

5 Rounds for time of – 10min Cut off
15m Overhead lunge 20/10kg
15 Burpees onto the plate

COMPETITORS

Using a running clock

  1. 5 rounds For Time 10min cut off
    50 Double Unders
    400M Run
  2. 10 Min active recovery row (slow)
  3. AMRAP In 10 Min Of:
    5 Bar Muscle Ups
    7 Clean and Jerk 115/75
    9 box jumps 30/24
  4. 10 Min active recovery row (slow)
  5. 10 rounds 10min cut off
    10 Hang power cleans 42.5/29kg
    10 Push jerks 42.5/29kg
  6. Todays WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

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