WARMUP

4mins
10 Single leg squats
10 Windmills

MOBILITY

pistol of doom
Hipster glide
Front rack neck opener
Peanut crunches

STRENGTH

Lunges 5×5

SKILL

5min EMOM
5-10 Toes to bar
2+ Ring muscle ups

WOD

5 Rounds – 10 min Cut off

1 Legless rope climb
8 Deficit hand stand push ups 2/1 Blocks
8 Front squats 92.5/61kg

COMPETITORS

SESSION1

1. Snatch 60×2, 70×2, 80×1,85×1,90×1,85x1x3
2. Clean and jerk 60×1+2, 70×1+2, 80×1+1, 85×1+1, 90×1+1, 85×1+1×3
3. Front squat 60×3, 70×3, 80×3, 85×2, 90×1, 80×3, 85x2x3
4. Snatch high pull 85x3x4

SESSION2

Make sure you do the EMOM as the class warms up so as not to clash with the lunges

1. 15min EMOM
   1st – 5/3 Muscle ups
   2nd – 15m Farmers carry AHAP
   3rd – 15m Sled push AHAP
2. Rest up then WOD

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