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WARMUP

4mins
5 Windmills
5 Skin the cats

MOBILITY

Hipster glide
Thoracic roll
Skin the cat stretch
Athletes choice

STRENGTH

5 rounds
2 legless ropeclimbs
5 dips

SKILL

5mins Double or triple under practice

WOD

3 Rounds
5 Power cleans 93/61kg
10 Handstand pushups
5 Muscle-ups

COMPETITORS

SESSION 1

  1. Lower body strength 10×3 or 15×2
  2. Upper body strength 10×3 or 15×2
  3. Lower body accessory 3×8
  4. Upper accessory pulling 3×8
  5. Upper accessory tricep 3×8

SESSION 2

  1. Barbell overhead carry 5x15m -AHAP
  2. Seated sled pull 5x8m -Use the spare rope -AHAP
  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.