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CrossFit Mooloolaba
WARM UP
4mins
20 Russian swings
Bear crawl
MOBILITY
Hipster glide
Pistol of doom
Thoracic roll
Overhead hang
STRENGTH
Lunges 5×5
SKILL
5Mins
30 sec double/triple unders
30 sec rest
WOD
3 Rounds of
- 3min AMRAP
- 20 Box jumps 24/20″
- 2 Rope climbs
1min rest between each AMRAP
COMPETITORS
Swim workouts are starting again courtesy of Coach Chris Hinshaw and Vivendilab.com
This is to be a lifting and WOD free day unless you need to catch up
100 warm up
- 2×25 dolphin kick, no board, w/ 15sec rest
- 2×50 any stroke but free w/ 20sec rest
- 2×100 pulling w/ 25sec rest
- 2×150 kick w/ board & fins w/ 30sec rest
- 2×200 swim w/ fins w/ 35sec rest
- 2×250 swim w/ 40sec rest
- 6×50 swim with fins (easy 25/no breathing 25) w/ 20sec rest
100 cool down
Total: 2050