WARMUP

10 Single-leg squats
5 Skin the cats

MOBILITY

Pistol of doom
Hipster glide
Shoulder trigger
Trap stretch

STRENGTH

Strict press + strict chest to bar pull ups 5×5

SKILL

5mins
5-10 Toes to bar or 2+ muscle ups

WOD

15min AMRAP
30 Kettlebell swings 24/16kg
20 Wall balls 10/6kg
10 Pull ups

COMPETITORS

SESSION 1

1. Oly lift 1 90%+
2. Oly accessory 80-90%
3. Oly accessory 80-90%

SESSION 2

Running clock time – To fit all pieces in you will need to start 0min when the class starts

1. 0mins – 10min AMRAP
   sled pull 100m
   Run 100m
2. 15mins – 5 Rounds -7 min cutoff
   30 burpee Muscle ups
3. 30mins – For time – 5min cutoff
   20 Rope climbs
4. 40mins WOD

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