Skip to main content

GROUP A

WARM UP

4mins
10 Pause banded goblet squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie

STRENGTH

Farmer carry 3x30m

WOD

20min AMRAP
Teams of 3 or 4 complete
10 Front Squats B’s 85/60kg A’s 60/40kg
20 Chest to bar pull ups
30 Deadlifts B’s 85/60kg A’s 60/40kg
Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.

GROUP B

Open crew take the morning off

  1. Front squat 5×3
  2. 10min EMOM
    1st – 3 Strict press
    2nd – 5 Strict pull ups
  3. WOD
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.