GROUP A

WARM UP

4mins
10 Burpees – as a reminder to pack things away
10 Windmills

MOBILITY

Hipster glide
Pistol of doom
Peanut crunches
Shoulder trigger

STRENGTH

Strict press 5×2
and strict pull ups 5×3

ACCESSORY

L-sit hold x5 sets max time (must be able to hold for min 10sec)

WOD

“Tabata”
Deadlifts 112.5/75kg
rest 1min
Wall balls 10/6kg
rest 1min
Row calories

GROUP B AND COMP

1. 30 Burpees – to help remember to pack things away
2. 3 Position snatch x7
3. Back squats 5×1
4. 5 Rounds
   30m Farmers carry 85/55kg
   30m Overhead lunge 25/15kg
   10 KB Push press 24/16kg
5. 10x L-sit rope climbs
   scale if you have to, to a 10min EMOM
   1 legless rope climb – max L-sit

COMP EXTRAS

1. Push press 5×3
2. 5x 800m run every 5mins

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