WARM UP

4mins
5 Skin the cats
10 Russian swings

MOBILITY

Peanut crunches
Shoulder trigger
Barbell quickie
Hipster glide

STRENGTH

Strict hand stand push ups and strict pull ups 5×5

SKILL

5x15m Sled push

WOD

For time – 15min cut off

100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy

Don’t stress too much about cut off. Just make sure you make it past the 60 double unders

COMPETITORS

Session1

1. Snatch slow deficit first pull, fast high pull 5×3 no heavier than 80%
2. Pause snatch balance 5×3 no heavier than 80%
3. Hang squat clean and Jerk 5×1+3 no heavier than 80%
4. 3×5 Front squat across or build
   All work sets must be above 80%
5. 12min EMOM
   1st – 5 Bar muscle ups
   2nd – 15m Hand stand walk

Session2

1. WOD
2. 3 Rounds not for time
   5 Dragon flags
   10 Snatch grip RDL’s

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