GROUP A

WARM UP

4mins
10 Windmills
10 Single leg squats

MOBILITY

Pistol of doom
Shoulder trigger
Thoracic roll
Barbell quickie

STRENGTH

Push press 4×5

ACCESSORY 1

Ring rows 5×6 Every 2mins

ACCESSORY 2

Weighted planks 4x1min

WOD

3 Rounds
12 Hand release push ups
21 Box jumps
2 Rope climbs – bring long socks to protect those shins

GROUP B

1. 10min EMOM
   1st – 16 Open style box step ups
   2nd – 8 Thrusters 40/30kg focus on breathing and dumping
2. 45min AMRAP @75% MHR
   Row 1km
   20 Burpees
   Run/Walk 800m
   Do not exceed your HR zone for any reason. Aim to keep it aerobic with as little fluctuation as possible

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