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CrossFit Mooloolaba

WARM UP

4mins
10 Russian swings
5 Cart wheels

MOBILITY

Hipster glide
Peanut crunches
Shoulder trigger
Barbell quickie

STRENGTH

Deadlift 5×5

SKILL

Rope climbs

WOD

12min AMRAP
12 Chest to bar pull ups
12 Kettlebell swings 32/24kg
12 Hand stand push ups

COMPETITORS

SESSION1

1. Clean and jerk (4+1) 60, 70, 75 x3sets
2. Jerk 70×4, 80x3x3
3. Front squat 60×4, 70×4, 75x4x4
4. Push press 60×3, 65×3, 70x3x3 – Based of jerk
5. Clean pull 85x4x5

SESSION2

1. 3 Rounds – Row at 1km pace
   Row 300m Rest 30sec
   Row 250m Rest 30 sec
   Row 200m Rest 4mins
2. Rest 10mins then do todays WOD

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