WARM UP

4mins
10 Windmills
10 Pause banded goblet squats

MOBILITY

Peanut crunches
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Strict press and ring rows 5×5

SKILL

5min EMOM
5-10 Toes to bar
or 2+ Ring muscle ups

WOD

For time – 6min cut off
40 Pull ups
30 Cal row
20 Thrusters 60/40kg

COMPETITORS

SESSION1

1. Three position snatch 7sets
2. 15min EMOM 1 Power clean 3 Push jerks
3. 10min EMOM
   1st – max rep ring dips
   2nd Max rep legless rope climbs
4. WOD

SESSION2

1. Triple 3
   Row 3000m
   300 Double unders
   Run 3miles
2. 21/18/15/12/9
   Toes to bar
   Back extensions

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