WARM UP

4mins
10 Single leg squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athletes choice

STRENGTH

Back squat 5×5

SKILL

5min EMOM
40sec max double/triple unders
20sec rest

WOD

9min AMRAP
30 Russian swings 32/24kg
10 Burpee box jumps 24/20″

COMPETITORS

Recovery or rest day

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