WARM UP

4mins
10 Pause banded goblet squats
10 Reverse shrugs
10 Band pull aparts

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie

STRENGTH

Back squat 5×5

SKILL

Sled push 5x15m

WOD

5 Rounds
6 Touch and go clusters 92.5/61kg
rest 60sec

2 Burpee penalty for dropping the bar

COMPETITORS

SESSION1

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

SESSION2

1. 8min EMOM
   40m Zercher carry
2. 8min EMOM
   7/4 Muscle ups
3. WOD

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