WARM UP

4mins
5 Skin the cats
10 Pause banded goblet squats

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch

STRENGTH

Strict muscle ups 5×5

SKILL

5min EMOM
5 Power snatch

WOD

3 Rounds
9 Front squats 102.5/70kg
Run 400m

COMPETITORS

SESSION1

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

SESSION2

1. Farmers carry 3x15m AHAP
2. Strict muscle ups 5x max reps
3. WOD

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