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WARM UP

4mins
1 Turkish get up
5 Overhead lunges
1 Turkish get down
swap arms and repeat

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
G-spot trigger

SKILL/STRENGTH

Push press 5×5
then
Strict pull ups 5×5
or
Kipping pull up practice
or
Kipping chest to bar practice
or
Bar muscle up practice

WOD

15min AMRAP
30 Double unders
20 Kettlebell swings 24/16kg
10 Pull ups

COMPETITORS

  1. Back squat 7×5 @75%
  2. 5 Rounds – 60 sec rest between each movement
    Farmers carry 60m (15m drop turn around 15m etc) building weight going heavy
    Bench press 102.5/61kg Max reps
  3. 5 Rounds building heavy in the Mooloolaba complex
    4 Hang clean pulls
    3 Hang power cleans
    2 Push press
    1 Jerk
  4. 5 Rounds
    45 Sec sled push
    90sec rest
  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.