Reminder class is only at 7am today
Enjoy your Australia day
GROUP A
WARM UP

4mins
10 Pause goblet squats
10 Reverse shrugs
10 Band pull aparts

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Back squat 5×3

ACCESSORY

Good mornings 5×8

WOD

12min AMRAP
3 Strict pull ups
10 Push press 52.5/35kg
15 Box jumps 24/20″

GROUP B and COMPETITORS

1. Snatch ladder EMOM x 12 Rounds, single reps, building
   Start at 80% and move up every round
   1min rest
2. Straight into EMOM x 6 Rounds
   5 Power cleans 100/60kg + 5 Burpees
3. Pause front squat 5×5 across
4. For time – 10min cut off
   15 Muscle ups
   100 Double unders
   Row 1000m
5. After class 3rounds –  rest as needed
   Max rep pull ups
   Max rep strict Handstand push ups
   Max L-sit hold

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