WARM UP

4mins
10 Windmills
10 One leg squats

MOBILITY

Hipster glide
Peanut crunches
Shoulder trigger
Athletes choice

STRENGTH

Strict press and Strict chest to bar pull ups 5×5

SKILL

5min EMOM
5 Toes to bar
or 2+ Muscle ups

WOD

3 Rounds
500m Row
rest 60sec
20 Push press 52.5/35kg
20 Kettlebell swings 32/24kg
rest 60sec

COMPETITORS

Swim Workout, courtesy of Coach Chris Hinshaw of www.vivendilab.com

• 100 warm-up
• 200 pull, 100 kick, 50 swim w/ 45sec rest
• 200 kick, 100 swim; 50 pull w/ 30sec rest
• 200 swim, 100 pull, 50 kick w/ 15sec rest
• 5×100 (25 plus flip turn no breathing, 75 easy) w/ 40sec rest
• 100 warm-down
• Total: 2000

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