WARM UP

4mins
10 Heavy russian swings
5 Cartwheels or wall climbs

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

5 Rounds
5 Strict press
5 Strict chest to bar pull ups

SKILL

5min EMOM
5-10 Toes to bar or
2+ Ring muscle ups

WOD

5 Rounds of
“The Devil’s Complex”
6 Power cleans 70/45kg
6 Front squats
6 Push jerks
1min Rest

COMPETITORS

SESSION1

1. Lower body strength 6Rm
2. Upper Body strength 6Rm
3. Accessory lower 3×8
4. Accessory pulling 3×8
5. Accessory triceps 3×8

SESSION2

1. 10min EMOM
   20 Cal row
   5 Bench press – heavy
2. WOD
3. 3x 5-10 Dragon flags

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