WARM UP

4mins – total
40sec Plank
40sec Goblet squat hold
40sec Chin hold
40sec Hand stand hold
(20sec change over time)

MOBILITY

Peanut crunches
Pistol of doom
Hipster glide
Front rack neck opener

STRENGTH

Front squat 5×5

SKILL

5mins of
40sec max double/triple unders
20sec rest

WOD

2 Rounds for reps;
2min Row max calories
1min Rest
2min Wall balls max reps 10/6kg
1min Rest
2min Burpees max reps
1min Rest

COMPETITORS

1. Seated box jump x10
2. Deadlift build to a heavy single
3. 100 Strict pull ups for time
4. WOD

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