WARM UP

4mins
2 Wall climbs or cartwheel 10m (alternating sides)
10 Single leg deadlift

MOBILITY

Pistol of doom
Peanut crunches
Athletes choice
Athletes choice

SKILL/STRENGTH

Squat snatch 7×3

WOD

4 Rounds – 10min cut off
12 Pistol squats
8 Hand stand push ups
4 Bar muscle ups

FINISHER

Tabata – L-sit

COMPETITORS

12min row, 3min rest
9min row, 2min rest
6min row, 1min rest
3min row, 1min rest
6min row, 2min rest
9min row, 3min rest
12min row, cry
Total 57mins

Row Workout Details: Each row interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, and a 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

Then do the WOD if you got in early enough to get it all done

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