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GROUP A

WARM UP

4mins
Bear crawl
20 Russian swings

MOBILITY

Hipster glide
Thoracic roll
Shoulder trigger
Athletes choice

STRENGTH

Dips and ring rows 5×5

ACCESSORY

Tricep push downs

WOD

3 Rounds for time
10 Burpee box jumps
20 Kettlebell swings 32/24kg

GROUP B

  1. Power clean + Squat clean + 2 Push jerks x5 rounds
  2. Front squats build to a heavy 3
  3. Snatch push press 5×6 + 1 Pause overhead squat to finish
  4. 20min EMOM
    1st – 10 Chest to bar pull ups
    2nd – 50 Double unders

COMP EXTRAS

  1. Row 1000m – rest 2mins x 5
    Moderate pace
  2. Reverse tabata L-Sit

 

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

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