WARM UP

4mins
10 Russian swings
10 Reverse shrugs
10 Band pull aparts

MOBILITY

Hipster glides
Peanut crunches
First rib love
Athletes choice

SKILL/STRENGTH

Deadlifts 5×5

Then

Handstand hold or kipping handstand push up or handstand walk practice

WOD

3 Rounds
Run 800m
21 Kettlebell swings 24/16kg
12 Pull ups

COMPETITORS

There is over an hour’s worth of work here so get in early and get through the work

1. Back squats 7×5 @75% +5-10kg
2. “Heavy Grace” 30 Clean and jerks for time 102.5/61kg – 10min cut off
3. 3 Rounds 60m Farmers carry (15m/15m)
   First work set starts at your best 60m weight from last week
   Hold weight across or build weight, up to you
   15min time cap (5min warm up -10mins work)
4. 3 rounds of Sub max reps(1-2 reps short of failure) Incline Kettlebell bench press 32/24kg
   10min time cap
5. “Grace” 30 clean and jerks for time 61/42.5kg – 2min cut off
6. WOD

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