Skip to main content

GROUP A

WARM UP

4mins
10 Windmills
10 Spiderman push ups

MOBILITY

Peanut crunches
Shoulder trigger
Hipster glide
Athletes choice

STRENGTH

Push press 7×3
and Strict pull ups 7×5

ACCESSORY

Weighted plank holds 3x1min

WOD

3 Rounds for time
15 Deadlifts 102.5/70kg
20 Wall balls 10/6kg

GROUP B

  1. 1 Power clean 5min EMOM starting at 80% and building
  2. Back squat 3×10
  3. 10 Rounds for time – 20min cut off
    2/1 Legless rope climbs
    5 Double kettlebell snatch 24/16kg
  4. 3 Rounds for time
    50 V-ups
    Row 500m

 

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.