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GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 Band pull aparts
10 Rhythmic swings

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Athletes choice

STRENGTH

Back squat 6×3

ACCESSORY

Romanian deadlifts 5×10

WOD

3 Rounds for time
50 Squats
7 Burpee pull ups
10 Kettlebell swings 32/24kg

GROUP B

  1. 10/5 agility run x5
  2. Clean heavy single
  3. 10min AMRAP
    5 Toes to bar
    5 Bar muscle ups
    50 Double unders
  4. Rest 5mins then
    5min AMRAP
    Burpee box jumps 24/20″
  5. Rest 3mins then
    3min Max cal row
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.