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GROUP A

WARM UP

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

MOBILITY

Shoulder trigger
Peanut crunch
Hipster glide
Pistol of doom

STRENGTH

Strict press 6×2

ACCESSORY 1

Strict pull ups 5×5 – Every 2mins

ACCESSORY 2

Tricep push ups 5×6 – Every 2mins

WOD

3 Rounds
21 Box jumps
15 Burpees
9 Deadlifts 125/82.5kg

GROUP B

  1. 3 Position snatch x5
  2. Front squat 3×3 Heavy
  3. 5 Rounds – one round every 3mins of
    3 Power cleans + 3 Push jerks + 2 Power cleans + 2 Push jerks + 1 Power clean + 1 Push jerk
  4. 2014 Regionals individual event 4
    21-15-9-6-3 reps for time of:
    Strict handstand push-ups
    Front squats 88.5/56.5
    Burpees
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.