WARM UP

4mins
5 Skin the cats
5 Triple unders or 30 Double unders or 50 Singles

MOBILITY

Thoracic roll
Posterior hip cap distraction
G-spot trigger

SKILL/STRENGTH

5 Rounds
5 Strict bra to bar pull ups
5 Strict dips
Add weight if necessary

WOD

Three rounds for time

Run 800m
50 Good mornings 20/16kg
50 Sit ups

COMPETITORS WORK

10 Round EMOM
Even – 5 Bench press
Odd – 1 Legless rope climb

COMPETITORS WOD

“Eva”

5 Rounds for time
Run 800m
30 Kettlebell swings 32/24kg
30 Pull ups

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