WARM UP

4mins
Bear crawl
Lunge back

MOBILITY

Hipster glide
Pistol of doom
Peanut crunches
Shoulder trigger

STRENGTH

Good mornings 5×5

SKILL

5min EMOM
5-10 Kipping hand stand push ups

WOD

10min AMRAP
10 Push jerks 52.5/35kg
10 Pistol squats
10 Box jumps 24/20″

COMPETITORS

Running clock is back

1. 00:00 Tabata deadlifts 142.5/95kg
   rest 6mins
2. 10:00 EMOM x 15mins
   1st-30m Sled push
   2nd-30m Farmers carry
   3rd-3/2 legless rope climbs
   rest 10mins
3. 35:00 WOD
   rest 5mins
4. 50:00 3 Rounds for time
   Row 500m
   21 Burpees over the rower

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