WARM UP

4mins
10 Single leg squat
Bear crawl

MOBILITY

Thoracic roll
Overhead hang
Hipster glide
Pistol of doom

STRENGTH

Push press 5×5

SKILL

5min EMOM
5 Touch and go push jerks

WOD

5 Rounds – 10min Cut off
10 Deadlifts 125/82.5kg
10 Box jumps 30/24″
Rest 1min

COMPETITORS

SESSION1

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

SESSION2

1. 100m Handstand walk – not for time but form
2. Sled drag 250m 30/20kg
3. WOD

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