WARM UP

4mins
5 Skin the cats
10 One leg squats

MOBILITY

Hipster glide
Peanut crunches
Shoulder trigger
Skin the cat stretch

STRENGTH

Lunges 5×5

SKILL

Sled push 5x15m

WOD

7min AMRAP
7 Toes to bar
7 Hand stand push ups
7 Deadlifts 125/82.5kg

COMPETITORS

SESSION1

1. Clean and jerk 80-85%
2. Block snatch 80-85%
3. Deficit snatch deadlift 80-85%
4. Snatch trap high pull 4×6

SESSION2

1. Row 2km hard
   Rest 3mins
2. Row 3x 1km @ 2km pace +10sec/500m
   3min rest between rounds
3. WOD

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