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GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 spiderman push ups

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Skin the cat stretch

STRENGTH

Back squat 6×3

ACCESSORY

Romanian deadlift 5×8 – Every 2mins

WOD

21/15/9
Deadlifts 102.5/70kg
Burpee box jumps 24/20″

GROUP B

  1. 2 Power clean and push jerks building from 60% to 70%
  2. Push press 3×8 pick a challenging weight
  3. 20min EMOM
    1st – 10m Hand stand walk
    2nd – 20/15 Cal row
  4. Triple *unbroken “Fran”
    3 Rounds of 21/15/9
    Thrusters 42.5/30kg
    Pull ups
    *50 Burpees every time you break
  5. Don’t forget to check the date before beginning triple Fran
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.