GROUP A

WARM UP

4mins
10 Reverse shrugs
10 Hollow swings
10 Banded Pause goblet squats

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Front squats 4×8

ACCESSORY

Good mornings 5×8

WOD

2mins Max Strict pull ups
2mins rest
2mins Max meters Row
2mins rest
2mins Max meters sled pull 20/15kg

GROUP B

Working today – resting friday

1. Snatch 5×2
2. EMOM x14
   1st – 3 Power snatch 60/40kg and 6 Burpees
   2nd – Muscle ups – Pick a number you can hold without tearing or messing you up for saturday
3. 3 Rounds
   Row 7mins – moderate pace. If you have a HR monitor keep your HR under 155BPM
   rest 3mins

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