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GROUP A

WARM UP

4mins
10 Reverse shrugs
10 Hollow swings
10 Spiderman push ups

MOBILITY

Peanut crunches
Shoulder trigger
Barbell quickie
Hipster glide

STRENGTH 1

Push press 5×3

STRENGTH 2

Strict pull ups 5×5

ACCESSORY

Tricep push ups 5×10

WOD

5min AMRAP
10 Thrusters 42.5/30kg
5 Pull ups
5 Toes to bar

GROUP B

  1. Snatch heavy single
  2. Back squat heavy single
  3. 14min EMOM
    1st – Power clean + 2 Push press + 1 Jerk
    2nd – 10 Romanian deadlifts – same weight
  4. 5 Rounds for time
    25 Wall balls 9/6kg – 10/9′
    10 Power cleans 60/40kg
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.