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WARM UP

4mins
10 Windmills
10 Single leg deadlift

MOBILITY

Hipster glide
Peanut crunches
Overhead hang
Shoulder trigger

STRENGTH

Push press 5×5

SKILL

5min EMOM
5 Kipping hand stand push ups or
30sec on 30sec off hand stand hold

WOD

10min AMRAP
Row 1.5km
As many burpees as possible in the remaining time

COMPETITORS

  1. Snatch 55-60%
  2. Power clean 55-60%
  3. Push press 55-60%
  4. WOD – 90% intensity
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.