GROUP A

WARM UP

4mins
10 Band pull aparts
10 Windmills
Bear crawl

MOBILITY

Shoulder trigger
Peanut crunches
Hipster glide
Pistol of doom

STRENGTH

Weighted dips 4×6

ACCESSORY

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

WOD

“Cyclone Fran”
3 Rounds
Run 400m
12 Thrusters 42.5/30kg
12 Pull ups

GROUP B

1. Jerk off the rack 5×2
2. Bench press 5×5 at or above 80%
3. 20min EMOM
   1st – 2 Push press – as heavy as possible, no failing
   2nd – 5 Bar muscle ups
   3rd – Rest
4. For time
   21 Kettlebell swings 32/24kg
   5 Rope climbs
   15 Kettlebell swings 32/24kg
   3 Rope climbs
   9 Kettlebell swings
   1 Rope climb
   All rope climbs must be a controlled descent

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