GROUP A

WARM UP

4mins
10 Russian swings
10 Spiderman push ups

MOBILITY

Hipster glide
Peanut crunches
Shoulder trigger
Athletes choice

STRENGTH

Deadlifts 5×3

ACCESSORY

Lunges 3x18m

WOD

10min AMRAP
5 Strict pull ups
10 Push ups
15 V-ups

GROUP B

1. Speed work
   5×5 Broad jump – max distance
2. Pull strength
   Deficit snatch high pull 5×3
3. Gymnastic conditioning
   5 Rounds – 15min cut off
   4 Rope climbs – bring your socks
   7 Muscle ups
4. Conditioning
   3 Rounds – 10min cut off
   10 Power snatch 60/40kg
   10 Burpee box jumps 24/20″

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