WARM UP

4mins
5 Skin the cats
10 Single leg squats

MOBILITY

Hipster glide
Peanut crunches
Shoulder trigger
Athletes choice

STRENGTH

Strict press and Ring row 5×5

SKILL

5mins
30sec Double unders
30sec rest

WOD

2 Rounds – 15min cut off
30 Cal row
5 Muscle ups
30 Wall balls 10/6kg
5 Muscle ups
30 Kettlebell swings 24/16kg
5 Muscle ups

COMPETITORS

1. Broad jump 5×5
2. Snatch deadlift 5×1
3. 20m max weight front rack walking lunges
4. WOD

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