WARM UP

4mins
10 Single leg squats
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Trap stretch

STRENGTH

Squat cleans and split jerks 7×3

SKILL

Row 5×10 Pulls for max distance

WOD – Half strict Cindy

10min AMRAP
5 Strict pull ups
10 Push ups
15 Squats

COMPETITORS

SESSION1

1. Oly 80-90%
2. Oly acc 80-90%
3. Oly acc 80-90%
4. WOD

SESSION2

1. 5x1500m @1:50-2:05
   Whatever pace you pick, stick to it

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