GROUP A

WARM UP

10 Windmills
10 Spiderman push ups

MOBILITY

Shoulder trigger
Peanut crunches
Barbell quickie
Overhead hang

STRENGTH

Strict press 7×3

ACCESSORY

10min EMOM
1st – Tricep push ups to failure (8-12)
2nd – Ring rows to failure (8-12)

WOD

10min AMRAP
20 Ball slams 12/9kg
20 Grass hoppers
20 Push ups

GROUP B

1.  Bench press Heavy 5, 5×3 at same weight
2. 12min EMOM
   1st – 6 Bar dips weighted
   2nd – 6 Fat bar pull ups weighted
   3rd – 30sec Free hand stand hold
3. 7min AMRAP
   12 Chest to bar pull ups
   4 Wall climbs
   30 Double unders
4. Optional party muscle extras
   10min EMOM
   1st – Tricep push downs to falure (6-10)
   2nd – Ring rows to failure (6-12)

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