WARM UP

4mins
10 Heavy russian swings
10 Reverse shrugs
10 Band pull aparts

MOBILITY

Trap stretch
Hipster glide
Pistol of doom
Peanut crunches

STRENGTH

Deadlift 5×5

SKILL

5min EMOM
5-10 Strict 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

6 Rounds
30sec Max Push press 52.5/35kg
30sec rest
30sec Max Front squats 52.5/35kg
30sec rest

COMPETITORS

SESSION1

1. Lower body strength 5×5 or 6×4 @12RM
2. Upper body strength 5×5 or 6×4 @12RM
3. Accessory lower 3×10
4. Accessory pulling 3×10
5. Accessory triceps 3×10

SESSION2

1. 10min EMOM
   30m Zercher carry AHAP
2. 50 Toes to bar for time
3. WOD

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