WARM UP

4mins
10 Banded goblet squats
10 Band pull aparts
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch

SKILL/STRENGTH

Muscle ups 5×5
Then
Toes to bar practice

WOD

For time -5min cut off
Row 500m
30 Wall ball
20 Burpees

COMPETITORS

1. Begin Smolov Jnr – Squat 6×6 @70%
2. Clean 5×3 – building from 80% to 90%
3. Push press 5×5 – Building heavy
4. Double Kettlebell snatch 5×5 – min 24/16kg across all sets
5. Today’s WOD

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