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WARM UP

4mins
10 Single leg deadlift
10 Band pull aparts

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athletes choice

STRENGTH

Front squats 5×5

SKILL

10mins
5 x 15m Sled push

WOD

For time – 10min Cut off
21 Thrusters 42.5/29kg
5 Rope climbs
15 Thrusters
3 Rope climbs
9 Thrusters
1 Rope climb

COMPETITORS

SESSION1

  1. Lower body strength 10×1
  2. Upper body strength 10×1
  3. Accessory lower 3×6
  4. Accessory pulling 3×6
  5. Accessory tricep 3×6

SESSION2

  1. 15min EMOM
    1st- 12 Super wall balls
    2nd- 10m Hand stand walk
    3rd- 20sec L-sit
  2. 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.