WARM UP
4mins
10 Russian swings
5 Wall climbs
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch
WOD
3 Rounds relay in Pairs – 30min cut off
30 Kettlebell swings 32/24kg
90m Bear crawl
30 Wall balls
One team member will complete the entire round by themselves without assistance as quickly as possible then the other athletes will work through the rounds in a relay fashion until every team member has completed 3 rounds
COMPETITORS
- Snatch heavy single
- Clean and jerk heavy single
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
