GROUP A

WARM UP

4mins
Bear crawl
10 Windmills

MOBILITY

Peanut crunches
Shoulder trigger
Skin the cat stretch
Hipster glide

STRENGTH

Bench press 5×5

ACCESSORY 1

Ring rows 5×8 – every 2mins

ACCESSORY 2

Weighted planks 3x1min

WOD

3 Rounds
Run 400m
21 Wall balls 10/6kg
12 Pull ups

GROUP B

1. Clean and double jerk 5×1
2. Back squat 3×5 at 75/80%ish
3. 5min EMOM
   5 Touch and go power snatch 75/50kg
4. Rest 5mins then 5min EMOM
   2 Touch and go power snatch 85/56kg
5. 5 Rounds of
   Run 400m
   21 Kettlebell swings 24/16kg
   12 Pull ups

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