Don’t forget 8am and 5:30pm classes only

WARM UP

4mins
20 Russian swings
Bear crawl

MOBILITY

Hipster glide
Pistol of doom
Peanut crunches
Skin the cat stretch

STRENGTH

Good mornings 5×5

SKILL

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

WOD

For time
60 Calorie row
50 Wall balls
40 Kettlebell swings 32/24kg
30 Burpee box jumps
20 Deadlifts 102.5/70kg
10 Strict dead hang pull ups

COMPETITORS

1. Broad jump 3×5 rest 60sec between efforts
2. Snatch deadlift 5×3
3. Farmers carry 30m Max effort
4. WOD

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