WARM UP

4mins
10 Banded pause goblet squats
5 Windmills
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Athletes choice

STRENGTH

Strict press and strict chest to bar pull ups 5×5

SKILL

5min EMOM
5-10 Toes to bar or 2+ Kipping muscle ups

WOD

Tabata Back squats 102.5/70kg

Aim for min 6 reps per round

COMPETITORS

SESSION 1

1. 5×3 or 8×2 Lower body strength at 5RM weight
2. 5×3 or 8×2 Upper body strength at 5RM weight
3. Lower body accessory 3 3×10
4. Upper body pulling accessory 3 3×10
5. Upper body triceps accessory 3 3×10

SESSION2

1. 10min EMOM
   5 Super wall balls (hit the rafters) as heavy as possible
2. 10min EMOM
   5 Strict hand stand push ups – deficit if posible
3. WOD

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