WARM UP

4mins
10 Skin the cats
10 Banded pause goblet squats

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch

STRENGTH

5 Rounds
2 Legless rope climbs
5 Bar dips

SKILL

5min EMOM
5 Touch and go power cleans

WOD

3 Rounds – max reps
1min Kettlebell swings 32/24kg
1min rest
1min Wall balls
1min rest

COMPETITORS

SESSION1

1. Lower body strength 5×5 or 7×4 @12RM
2. Upper body strength 5×5 or 7×4 @12RM
3. Accessory lower 3×10
4. Accessory pulling 3×10
5. Accessory triceps 3×10

SESSION2

1. Farmers carry 5mins max distance 75/50kg
2. WOD

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