WARM UP

4mins
2 Turkish get ups each side
15 Pause banded goblet squats

MOBILITY

Hipster glides
Thoracic roll
Overhead hang
Athletes choice

SKILL/STRENGTH

Good mornings 5×5

Then

Rope climb practice or Toes to bar practice

WOD

5min AMRAP
20 Wall balls 10/6kg
20 Kettlebell swings 24/16kg

COMPETITORS

1. Back squats 8×4 @5-10kg more than last friday
2. Hang squat clean 5×3
3. Dips 3RM
4. Strict chest to bar pull ups 3×8
5. WOD

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