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GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Reverse shrugs
20sec pull up hold

MOBILITY

Peanut crunches
Shoulder trigger
Skin the cat stretch
Hipster glide

STRENGTH

Dips and strict pull ups 5×5 add weight as necessary

ACCESSORY

Weighted plank 3x1min

WOD

Run 400m
21 Deadlifts 100/65kg
Run 400m
15 Front squats 60/40kg
Run 400m
9 Push press 60/40kg

GROUP B

  1. Snatch Balance + Overhead squat 5×1+2
  2. Back squat 3×3 Heavy
  3. 10min EMOM
    1st – 10 Kipping Hand stand push ups – use deficit if you can
    2nd – 6 Power snatch 60/40kg – Must be touch and go, scale as necessary
  4. 11.2
    15min AMRAP
    9 Deadlifts 70/45kg
    12 Hand release push ups
    15 Box jumps 24/20″ – Open step up standard is allowed
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.