WARM UP

4mins
10 Single leg squats
10 Windmills

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Overhead hang

STRENGTH

Back squat 5×5

SKILL

5min EMOM
5-10 Kipping hand stand push ups

WOD

10min AMRAP
12 Burpee box jumps 24/20″
200m Run

COMPETITORS

1. 10 Box jumps at a challenging but not maximal height
2. Deficit snatch deadlift 5×1 – Heavy but good form
3. 20RM Back squat
4. WOD

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