GROUP A

WARM UP

4mins
10 Reverse shrugs
10 Hollow swings
10 Spiderman push ups

MOBILITY

Shoulder trigger
Thoracic roll
Barbell quickie
Hipster glide

STRENGTH

Strict press 4×6

ACCESSORY

12min EMOM
1st – Tricep push ups to failure (between 8-12)
2nd – Ring rows to failure (between 6-10)

WOD

21/15/9
Thrusters 42.5/30kg
Kettle bell swings 32/24kg

GROUP B

1. 10min EMOM – 1 Pause snatch – min 3sec pause, count slowly, pick your own weight
2. Front squats 5×5 at or above 75% – fast and no failed reps
3. Every 2mins x3 – 18m DB or KB lunge – As heavy as possible, near failure
4. Group A WOD
5. 3x1min Weighted plank – 1min rest

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