WARM UP

4mins
Bear crawl
10 Banded pause goblet squat

MOBILITY

Pistol of doom
Peanut crunches
Shoulder trigger
Hipster glide

STRENGTH

Hand stand push ups and Ring rows 5×5

SKILL

5mins
30sec triple or double unders
30sec rest

WOD

Tabata Row – Calories
rest 1min
Tabata Push press 42.5/29kg

COMPETITORS

SESSION1

1. Lower body strength 10×3 or 15×2 @6RM
2. Upper body strength 10×3 or 15×2 @6RM
3. Accessory lower 3×8
4. Accessory upper 3×8
5. Accessory tricep 3×8

SESSION2

1. Heavy Farmers carry 3x60m (15m shuttles)
   Each 60m set consists of 4x15m, were you drop the handles turn around and immediately pick them back up until all 60m are complete. Rest 2-3mins between sets
2. WOD
3. Do some abs, don’t ask me what just do 5-10mins of ab work of your choosing

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