WARM UP

4mins
10 Pause banded goblet squats
10 Reverse shrugs
10 Band pull aparts

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

STRENGTH

Lunges 5×5

SKILL

Rowing 5x200m

WOD

9/7/5 – 5min cut off
Squat cleans 75/50kg
Push jerks 75/50kg

COMPETITORS

SESSION1

1. Lower body strength 3RM
2. Upper body strength 3RM
3. Accessory Lower 3×6
4. Accessory pulling 3×6
5. Accessory triceps 3×6

SESSION2

1. 5min EMOM
   5-8 Muscle ups (must be unbroken so scale to band as necessary)
2. WOD
3. 30 Strict toes to bar – not for time

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