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GROUP A

WARM UP

4mins
10 Windmills
Bear crawl

MOBILITY

Shoulder trigger
Peanut crunches
Skin the cat stretch
Hipster glide

STRENGTH

Dips 4×4
and Ring rows 4×6

ACCESSORY

Tricep pushdowns

WOD

3 Rounds
30cal Row
30m Goblet Walking Lunges 32/24kg
30 Burpees
Rest 1min

GROUP B

  1. Find 1RM seated box jump
  2. Deficit snatch high pull 5×3
  3. 10min AMRAP
    Row 20cal
    20 Ball slams
  4. Rest 5mins 6min AMRAP
    6 Power clean and jerks 60/40kg
    10 Toes to bar
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.