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WARM UP

4mins
20 Russian swings
10 Ring rows

MOBILITY

Hipster glide
Thoracic roll
Shoulder trigger
Athletes choice

STRENGTH

Good mornings 5×5

SKILL

5min EMOM
5-10 Strict chest to bar, kipping, kipping chest to bar or bar muscle ups

WOD

10min AMRAP
5 Strict hand stand push ups
5 Front squats 92.5/61kg
20 Toes to bar

COMPETITORS

SESSION1

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

SESSION2

  1. Row 4x2000m @1:55-2:10 pace 3mins rest
    What ever pace you pick, be consistent
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.