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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.

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