Skip to main content

WARM UP

4mins
10 Russian swings
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Trap stretch

STRENGTH

Back squats 5×5

SKILL

5mins
30 sec Triple or double unders
30sec rest

WOD

10min AMRAP
5 Muscle ups
10 Handstand push ups
15 Deadlifts 102.5/70kg

COMPETITORS

SESSION1

  1. Clean main lift 80-85%
  2. Snatch technique lift 75-80%
  3. Clean strength lift 80-85%

SESSION2

  1. 4 x 1000m @1km pace+ 10sec
    3mins rest
  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.