GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 Band pull aparts

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Strict press 6×3 and strict pull ups 6×6

ACCESSORY

Weighted plank 4x1min

WOD

4 Rounds for time
12 Push press 52.5/35kg
12 Box jumps 24/20″
12 Deadlifts 72.5/45kg
12 Toes to bar

One bar per athlete. Just add 10/5kg per side for the deadlifts
Don’t worry about the collars unless your going too heavy and dumping too much. Your aim should be to go unbroken

GROUP B

Recovery day again. Remember its a deload/back off week

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