WARM UP

4mins
10 Banded pause goblet squats
10 Band pull aparts

MOBILITY

Hipster glide
Peanut crunches
Trap stretch
Skin the cat stretch

STRENGTH

Bench press 5×5

SKILL

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

kipping chest to bar pull ups or 2+ bar muscle ups

WOD

3 x 500m Row max effort each round

Rest minimum 3mins max 5mins
Your score is your total time

COMPETITORS

SESSION1

1. Lower body strength 5×3 or 8×2
2. Upper body strength 5×3 or 8×2
3. Accessory lower 3×8
4. Accessory pulling 3×8
5. Accessory triceps 3×8

SESSION2

1. Sled pull 5x50m 40/30kg
2. WOD

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