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GROUP A

WARM UP

4mins
Bear crawl
10 Reverse shrugs
10 Hollow swings

MOBILITY

Shoulder trigger
Skin the cat stretch
Peanut crunches
Hipster glide

STRENGTH

Dips 5×5

ACCESSORY 1

Ring rows 4×8

ACCESSORY 2

Strict toes to bar 3x max effort

WOD

10min AMRAP
5 Strict pull ups
10 Push ups
15 Sit ups

GROUP B

  1. 3×15 Double Russian swings 32/24kg
  2. EMOMx20
    Min 1: 1 Legless Rope Climb
    Min 2: 200m Run
    Min 3: 2 Rope Climbs
    Min 4: 200m Run

EMOM courtesy of Competitorstraining.com

 

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.