WARM UP

4mins
10 Windmills
15 Russian swings

MOBILITY

Skin the cat stretch
Peanut crunches
Hipster glide
Shoulder trigger

STRENGTH

Strict muscle ups 5×5

SKILL

5min EMOM
5-10 Strict assisted chest to bar pull ups or
5-10 Kipping pull ups or
5-10 Kipping chest to bar pull ups or
3+ Bar muscle ups

WOD

3 Rounds – 7min cut off
21 Kettlebell swings 32/24kg
15 Hand stand push ups

COMPETITORS

Session1

1. Lower body strength 10×1 @6Rm
2. Upper body strength 10×1 @6Rm
3. Accessory Lower 3×6
4. Accessory pulling 3×6
5. Accessory triceps 3×6

Session2

1. 21min EMOM
   1st – 30sec Triple unders
   2nd – 12 Sledge hammer strikes alternating arms (hit as hard as possible)
   3rd – 10 Super Wall balls 10/6kg
2. WOD
3. Abs – 10mins to make em hurt tomorrow

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