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WARMUP

4min AMRAP
10 Banded squats
5 Skin the cats

MOBILITY

Pistol of doom
Thoracic roll
Barbell quickie
Hipster glides

SKILL/STRENGTH

Back squat 5, 5, 5, 5, 5

then 5min EMOM

5-10 Toes to bar
or
3+ Kipping muscle ups

WOD

10min AMRAP

12 alternating pistols
10 chest to bar pullups
8 Push press 61/42.5kg

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.