WARM UP

4mins
10 Reverse shrugs
10 Band pull aparts
10 Pause banded goblet squats

MOBILITY

Skin the cat stretch
Hipster glide
Pistol of doom
Thoracic roll

SKILL/STRENGTH

Hang squat snatch 7×3

Then

Hand stand hold, push ups or walk practice

WOD

“NASTY GIRLS”
3 Rounds for time
50 Squats
7 Muscle ups
10 Hang power cleans 61/42.5kg

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.