WARM UP

4mins
20 Russian swings
10 T push ups

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Leg swings
Athletes choice

WOD

Partner or team Movement relay
For time
1600m Row
800m Run
400m Farmers carry 16/12kg
200m Bear crawl
100 Kettlebell swings 24/16kg
50 Toes to bar
25 Hand stand push ups
12.5 Rope climbs

Each member of the team must complete each movement in a relay fashion. e.g. Athlete A Rows 1600m then Athlete B. Then Athlete A can run 800m followed by Athlete B etc etc

COMPETITORS

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

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