WARM UP

4mins
10 Banded pause goblet squats
10 Ring Rows or 5 strict pull ups

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

SKILL/STRENGTH

Front squat 5×5

Then

“Green Sally up” Rope climb foot lock

WOD

10min AMRAP
15 V- ups
5 Strict hand stand push ups
1 Legless rope climb

COMPETITORS

1. Row 2000m at moderate pace with 100m max effort surges after each 400m
   3 min rest
2. 1500m at moderate pace with 100m max effort surges after each 400m
   3 min rest
3. 1000m at moderate pace with 100m max effort surges after each 400m
   3min rest
4. 500m at moderate pace with 100m max effort surge after 400m
   3min rest
5. WOD

Moderate Pace: 2000m PR pace plus 5-15sec/500m

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