WARM UP

4mins
10 Pause banded goblet squats
10 Reverse shrugs or 10 L-sit reverse shrugs

MOBILITY

Hipster glide
Thoracic roll
Front rack neck opener
Athletes choice

SKILL/STRENGTH

Power clean and push jerk

Then

Toes to bar or kipping ring muscle up practice

WOD

9min AMRAP
3 Rope climbs
6 Hand stand push ups
9 Burpees

COMPETITORS

1. 7min AMRAP
   12 Pull ups
   21 Wall balls 10/6kg
   Rest 7mins
2. 5 Rounds – 10min cutoff
   Row 20 Calories
   4 Overhead squats 93/61kg
3. Rest till 30mins then
   “Double grace”
4. WOD

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