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GROUP A

WARM UP

4mins
10 Around the worlds
10 Pause banded goblet squats

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch

STRENGTH

Dips and strict pull ups 4×8

ACCESSORY

French press 3×8

WOD

5 Rounds for time
12 Push press
21 Kettlebell swings
50 Squats

GROUP B

You’ll need to bring your legs for this one

  1. Clean and jerk heavy single
  2. Strict pull ups and strict hand stand push ups 3×10
    add weight and deficit if you can
  3. Every 2mins x5
    10 Thrusters unbroken AHAP
  4. 50,40,30,20,10
    Calorie row
    Wall balls 10/6kg
    Double unders

COMP EXTRAS

  1. Lunge 3x18m
  2. Every 2:30 Run 400m x 8
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.