WARM UP:

4mins
10 Band squats
5 Strict toes to bar

MOBILITY:

Pistol of doom
Thoracic rolls
Groin terror

SKILL/STRENGTH:

Back squats 5,5,5,5,5
&
Broad jumps 5,5,5,5,5

Then max rep push ups over three sets, rest as needed between sets

WOD:

For time:
20 Kettlebell swings 32/24kg
30 Toes to bar
Run 400 meters

HOMEWORK:

Still 3 x 3min Paleo chair

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