GROUP A

WARM UP

4mins
10 Single leg squats
10 Band pull aparts
20sec pull up hold

MOBILITY

Pistol of doom
Hipster glide
Peanut crunch
Athletes choice

STRENGTH

Deadlift 7×2

ACCESSORY

Single leg squat 5x 8 every minute – Alternate legs every min (10 rounds cause you have two legs!!)

WOD

3 Rounds
1min Max row calories
1min Max ball slams 12/9kg
1min Max kettlebell swings 24/16kg
1min Max push ups
1min rest

GROUP B

1. 5min EMOM
   5 Thrusters 40/30kg – practice breathing and dumping with control
2. 3 x 15min row at 75% MHR
   3mins recovery – Jog/walk 400m for recovery ensure HR drops a bit

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