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Bring a rain coat. We may be training outdoors

WARM UP

4mins
15 Goblet squats
Bear crawl

MOBILITY

Leg swings
Peanut crunches
Overhead hang

WOD

Partner WOD – Round relay
25min AMRAP
45m Overhead lunge 24/16kg
45 Russian swings 24/16kg
45 Single arm kettlebell Thrusters 24/16kg

Each partner will complete the entire round before resting.
Alternate arms with the kettle bell thrusters as needed. Just make sure you do 1 extra rep on your weaker arm and 45 in total.

COMPETITORS

Ask me what your Olympic lifting movements are

  1. Oly lift 1 70-80%
  2. Oly lift 2 60-70%
  3. Oly lift 3 60-70%
  4. 3x60sec max distance sand bag zercher carry 40/30kg
  5. WOD
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.at