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GROUP A

WARM UP

4mins
10 Russian swings
10 Spiderman push ups

MOBILITY

Hipster glide
Pistol of doom
Peanut crunches
Front rack neck opener

STRENGTH

Deadlift 6×2

ACCESSORY

Lunge 3x18m

WOD

5min AMRAP
7 Thrusters 42.5/30kg
7 Pull ups

GROUP B

  1. Power clean and push jerk 5×1
  2. Overhead squat 4×5
  3. 3 Rounds
    Run 400m
    9 Muscle ups
    12 Kettlebell swings 32/24kg
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.