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WARM UP

4mins
10 Good mornings
1 Good morning each arm

MOBILITY

Hipster glide
Thoracic roll
Skin the cat stretch
Athletes choice

SKILL/STRENGTH

Deadlift 5,5,5,5,5

Then

5 Rounds of max double russian swings

WOD

Row 1km max effort

SKILL/STRENGTH

  1. 8 x Max height box jumps
  2. 5 Rounds 3 position snatch
  3. Thruster 5×5
  4. Bent over row 5×5
  5. Today’s 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.