GROUP A

WARM UP

4mins
10 Russian swings
10 Spiderman push ups

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Athletes choice

STRENGTH

Deadlifts 5×5

ACCESSORY

9min EMOM
1st – 18m DB or KB Lunge – as heavy as possible
2nd – Strict toes to bar to failure
3rd – Rest

WOD

10min AMRAP
15 Wall balls
30 Double unders

GROUP B

Catch up or

1. Muscle up warm up – 3 rounds
   10 Hollow swings
   5 Easy band transitions
   10 Dip tuck
2. Recovery/Heart rate session
   50mins at 75% MHR
   Row 800m
   Sand bag carry 800m
   20 Burpees

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