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WARM UP

2 Rounds
45sec Dip hold
45sec Paleo chair
45sec Hollow rock or hold

MOBILITY

Pistol of doom
Hipster glide
Thoracic extensions
Athletes choice

SKILL/STRENGTH

5 Rounds
2 Legless rope climbs
5 Bar dips

then

Rowing technique work

WOD

For time
50 Calorie row
40 Wall balls 10/6kg
30 Toes to bar
20 Power cleans 61/42.5kg
10 Overhead squats 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.

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