GROUP A

WARM UP

4mins
10 Hollow swings
10 Windmills

MOBILITY

Shoulder trigger
Peanut crunches
Hipster glide
Barbell quickie

STRENGTH

Push press 6×4

ACCESSORY

10min EMOM
Ring rows to failure (6-10 reps)
Tricep push ups to failure (6-10reps)

WOD

“A Bunnies Dream”
7min AMRAP
7 Pull ups
14 Box jumps 24/20″

GROUP B

Muscle up warm up

1. 5min EMOM – 1 Power clean 2 Push jerks – at or above 80%
2. Strict press 5×5 at or above 80% – no racks
3. 5 Rounds – every 2mins
   50% of max muscle ups or 100% if you did 3 or less
4. 21/15/9
   Hand stand push ups
   Power snatch 42.5/30kg
5. Optional party muscle extra 10min EMOM
   1st- Strict pull ups to failure (5-10)
   2nd- Tricep push ups to failure (6-10)

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