WARM UP

4mins
10 Good mornings 30/20kg
5 Strict press
5 Bent over rows

MOBILITY

Pistol of doom
Posterior hip cap distraction
Thoracic rolls
Athletes choice

SKILL/STRENGTH

5 Rounds of the following complex
10 Good mornings
5 Strict press
5 Bent over rows

Rest as needed between sets, Go heavy

WOD

For time:
30m Walking lunge
50 Push-ups
50 Double-unders
25 Toes to bar
5 Rope climbs
50 Box jump 24/20″
25 Overhead squats 30/20kg
25 L-pull-ups
50 Sit-ups

HOMEWORK

2 Rounds
3min Spiderman hold per leg (12mins total)

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