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WARM UP

4mins
15 Reverse shrugs
10 Banded goblet squats

MOBILITY

Pistol of doom
Hipster glides
Thoracic roll
Athletes choice

SKILL/STRENGTH

Front squat 5,5,5,5,5,

Then

L-Sit 5 rounds max effort

WOD

For time – 4min AMRAP

Sprint 400m
Hang clusters 52.5/35kg

COMPETITORS

Feel free to smash yourself this week as there will be a programmed deload from thursday till sunday

  1. 5x50m Sprint – Chill out and walk back recovery speed is the key not intensity
  2. Deadlift Go for a heavy 1 or go for a max if it’s there
  3. Power clean and push jerk 5 rounds of 2 (1+1) – building weight
  4. Dips 5×5 – building weight
  5. Max reps pull ups
  6. 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.