WARM UP

4mins
Turkish get ups

MOBILITY

Hipster glide
Pistol of doom
Front rack neck opener
Peanut crunches

STRENGTH

Front squats 5×5

SKILL

5min EMOM
5 Touch and go power snatch

WOD

5 Rounds
1min Max burpees
90 sec Rest

COMPETITORS

1. Lower body strength 5×3 or 8×2 @6RM
2. Upper body strength 5×3 or 8×2 @6RM
3. Accessory lower 3×8
4. Accessory pulling 3×8
5. Accessory tricep 3×8
6. WOD if you’re up for it

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