WARM UP

4mins
10 Pause banded goblet squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Overhead hang

STRENGTH

Back squat 5×5

SKILL

Double or triple unders
30sec on : 30 off x5

WOD

5 Rounds for time
20 Kettlebell swings 32/24kg
10 Hand stand push ups
3 Rope climbs

COMPETITORS

SESSION1

1. Muscle snatch to warm up
2. Deficit snatch 70-75%
3. Clean and Jerk 2+1 70-75%
4. Deficit snatch deadlift 70-75%

SESSION2

1. 00:00min Row 3x500m 1min rest
2. 15:00min 3 Rounds – 8min cut off
   30 Wall balls 10/6kg
   7/5 Muscle ups
   Make sure you finish in time
3. 35:00mins WOD

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