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WARM UP

4mins
10 Banded pause goblet squats
10 Reverse shrugs
10 Band pull aparts

MOBILITY

Pistol of doom
Hipster glides
Thoracic roll
Athletes choice

STRENGTH

Lunges 5×5

SKILL

5min EMOM
5/10 Agility run

WOD

For time
42 Wall balls
21 Burpee box jumps 24/20″
12 Power snatch 75/50kg

COMPETITORS

SESSION 1

  1. Oly lift 1 80-90%
  2. Accessory lift 1 70-80%
  3. Accessory lift 2 70-80%

SESSION 2

  1. 5 Rounds every 2mins
    20 Unbroken pull ups
  2. At the 15:00min mark
    Complete 5 rounds – 12min cutoff
    20 Kettlebell swings 32/24kg
    20 Calorie Row
  3. At the 35min mark
    6 Rounds
    6 Front squats 85/56kg
    6 Muscle ups
  4. 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.