WARM UP

4mins
10 Russian swings
Bear crawl

MOBILITY

Hipster glide
Peanut crunches
Shoulder trigger
Athletes choice

WOD

5 Rounds in team relay
12 Hand stand push ups
24 Pull ups
36m Overhead walking lunges 32/24kg

Each athlete will complete the entire round without assistance. Once an athlete finishes a round they rest as other team members complete their rounds

COMPETITORS

1. Weak strength training – Target a weak range of motion, ask me for reps sets etc if unsure
2. 12min EMOM
   1st – 1 Power snatch 95/60kg
   2nd – 5 muscle ups
3. WOD

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