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WARM UP

4mins
Windmills

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
G-spot and axis of pain trigger

SKILL/STRENGTH

Strict muscle ups 5,5,5,5,5

Then

Tabata L-Sit

WOD

3 Rounds – 10min cut off

6 Bar muscle ups
6 Squat snatch 61/42.5kg

COMPETITORS

  1. ROW
    500m warm-up at moderate pace 2min rest
    24 x 200m Alternating between hard and moderate – No rest
    Total: 5300m
  2. WOD

Row Pacing

hard = 2000m PR + 0-5sec

moderate = 2000m PR + 5-15sec

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.