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GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Hollow swings
10 Band pull aparts

MOBILITY

Barbell quickie
Shoulder trigger
Peanut crunches
Hipster glide

STRENGTH

Strict press 4×6

ACCESSORY

10min EMOM
Tricep push ups to failure (8-15reps)
Strict pull ups or ring rows to failure (4-6reps for P-ups or 6-10reps for rows)

WOD

“Descending burn”
For time
Row 50 calories
40 Kettlebell swings 24/16kg
30 Burpee pull ups

GROUP B

  1. 10min EMOM – 1 Box jump
  2. Front squat 5×5 at or above 80%
  3. Lunge 3x18m every two mins – aim to nearly fail every set try and do at least one set heavier than last week
  4. 3 Rounds for time
    10 Deadlifts 142.5/90kg
    20 Chest to bar pull ups
    50 Double unders
  5. 3x1min Weighted plank – more than last week
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.