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.
