WARM UP

4mins
20 Russian swings 32/24kg
4 Pressing windmills per side

MOBILITY

Pistol of doom
Hipster glides
Leg swings
Peanut crunches
Overhead hang

SKILL/STRENGTH

Push press 5×5

Then

5 x ten/five Agility drill

WOD

7min AMRAP
8 Power snatch 42.5/29kg
30 Double unders

COMPETITORS

Chill out – this is a deload week. The aim is to drop the volume but keep some intensity. Just follow the general program, including the skill/strength this week

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