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WARM UP

4mins
3 Turkish get ups
3 Windmills

MOBILITY

Peanut crunches
Skin the cat stretch
Pistol of doom
Trap stretch

STRENGTH

Bench press 5×5

SKILL

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

WOD – “B#*!hy Cindy”

5 Rounds
10 Chest to bar pull ups
20 Burpees
30 Goblet squats 24/16kg

COMPETITORS

SESSION 1

  1. Lower body strength lift 10×1 @ 3RM
  2. Upper body strength lift 10×1 @ 3RM
  3. Lower body accessory 3×12
  4. Upper body pulling accessory 3×12
  5. Upper body triceps accessory 3×12

SESSION 2

  1. 3x15m Farmers carry – Max effort
  2. 3x 200m Sled drag 30/20kg
  3. 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.