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WARM UP

4mins
10 Windmills
10 Single leg deadlifts

MOBILITY

Shoulder trigger
Peanut crunches
Hipster glide
Athletes choice

STRENGTH

Bench press and bent over row 5×5

SKILL

5min EMOM
5-10 Toes to bar
Or 2+ Muscle ups

WOD

3 Rounds of

3min AMRAP
5 Power cleans 60/40kg
10 Push ups
10 Pull ups

Rest 2mins between rounds

COMPETITORS

Recovery or catch up day

 

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.