GROUP A

WARM UP

4mins
10 Single leg squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Farmers Carry 3x30m

WOD

“Dirty Girls”
In pairs complete
Rx’d
10 Rope climbs alternating
then
3 Rounds
10 Overhead squats 60/40kg
10 Kettlebell thrusters 24/16kg
10 Muscle ups

Scaled
6 Rope climbs alternating
then
3 Rounds
10 Front squats 60/40kg
10 Kettlebell thrusters 16/12kg
10 Burpee pull ups

GROUP B

1. Clean, Heavy single
2. Back squats Heavy 3reps, drop the weight by 5% and do 5×2
3. Group A WOD
4. 5x60m Farmers carry AHAP

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