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GROUP A

WARM UP

10 Reverse shrugs
10 Hollow swings
Bear crawl

MOBILITY

Peanut crunches
Barbell quickie
Shoulder trigger
Hipster glide

STRENGTH

Dips and pull ups 5×5

ACCESSORY

10min EMOM
1st – Tricep push downs to failure (6-10reps)
2nd – Strict toes to bar to failure (6-10reps)

WOD

5x 500m row
rest as needed between sets

GROUP B

  1. Clean and jerk 1+2 x5
  2. Front squats 4×2 at or above 90%
  3. 10min EMOM
    1st – 8 Single leg squats left
    2nd – 8 Single leg squats right
  4. “The gut check” – Aim to go unbroken. Pace, pace, pace
    3 Rounds
    Run 400m
    10 Power cleans 60/40kg
    10 Overhead squats 60/40kg
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.