WARM UP

4mins
5 Skin the cats
10 Single leg deadlifts

MOBILITY

Skin the cat stretch
Thoracic roll
Shoulder trigger
Athletes choice

STRENGTH

Muscle ups 5×5

SKILL

Double under or triple under practice

WOD

15min AMRAP
30 Kettlebell swings 24/16kg
20 Push ups
10 Toes to bar

COMPETITORS

SESSION 1

1. 10×5 Lower body strength @ mondays 10rm weight
2. 10×5 Upper body strength @ mondays 10rm weight
3. Lower body accessory lift 2 3×8
4. Upper body pulling accessory lift 2 3×8
5. Upper body triceps accessory lift 2 3×8

SESSION 2

1. 3 Rounds each arm of the following kettle bell complex
   3 Kettlebell snatch
   3 Windmills
   3 Overhead squats
2. 10min EMOM
   15m sled push – heavy as possible
3. WOD

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