WARM UP

Broomstick walk
Bear crawl
5 Ring rows

MOBILITY

Pistol of doom
Posterior hip cap distraction
Peanut crunches

SKILL/STRENGTH

1-5 Strict muscle ups EMOM for 7mins (if you cannot perform a muscle up, do 5×5 of a scaling option)
Then
5-10 Pistols EMOM for 10mins (even mins do left only, odd mins do right only)

WOD

“Diane” 21/15/9
Deadlift 102.5/70kg
Handstand push ups

HOMEWORK

5min Paleo chair
5min Quadraped vacuum breathing (the transverse ab pull breathing thingy we did on all fours during the mobility talk)

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