WARM UP

4mins
10 Single leg deadlifts
Bear crawl

MOBILITY

Hipster glides
Thoracic roll
Skin the cat stretch
Shoulder trigger

STRENGTH

5 Rounds
2 Legless rope climbs
5 Dips

SKILL

5min EMOM
5 Touch and go power cleans

WOD

5 Rounds-10min cut off
6 Deadlifts 125/82.5kg
21 Wall balls 10/6kg

COMPETITORS

SESSION 1

1. Oly lift 2 80-90%
2. Oly accessory 1 80-90%
3. Oly accessory 2 80-90%

SESSION2

1. Row 2x5km – 2:10-2:20 pace
   Rest 3mins
2. WOD

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