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WARM UP

4mins
5 Skin the cats
10 Single leg squats

MOBILITY

Hipster glide
Peanut crunches
Shoulder trigger
Athletes choice

STRENGTH

Strict press and Ring row 5×5

SKILL

5mins
30sec Double unders
30sec rest

WOD

2 Rounds – 15min cut off
30 Cal row
5 Muscle ups
30 Wall balls 10/6kg
5 Muscle ups
30 Kettlebell swings 24/16kg
5 Muscle ups

COMPETITORS

  1. Broad jump 5×5
  2. Snatch deadlift 5×1
  3. 20m max weight front rack walking lunges
  4. WOD

 

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

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