WARMUP

4min AMRAP
5 Snatch press
5 Quadraped progressions
5 Strict bra to bar pull-ups

MOBILITY

Pistol of doom
Thoracic roll
First rib love
Posterior hip capsule

SKILL/STRENGTH

Strict Press 5, 5, 5, 5, 5
Ring rows 5, 5, 5, 5, 5

WOD

For time;

Run 800m
50 Burpees
40 Pull-ups
30 Alternating pistols
20 Kettlebell swings 24/16kg
10 Handstand push-ups
Run 800m

HOMEWORK:

5min Paleo chair
5min roll out calves

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