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GROUP A

WARM UP

4min AMRAP
1 Turkish get up left
1 Turkish get up right

MOBILITY

Shoulder trigger
Thoracic roll
Overhead hang
Hipster glide

STRENGTH

Strict press 6×3

ACCESSORY

10min EMOM
1st – French press to failure (8-12)
2nd – Ring rows to failure (8-12)

WOD

3 Rounds
20 Calorie row
20 Burpees
Rest 3mins

Scale down reps to keep rounds under 2mins
Row and burpees should take less than 1min each

GROUP B

  1. Jerk heavy single
  2. Front squats Heavy single
  3. 8min EMOM
    1st – 10 Pistols left
    2nd – 10 Pistols right
  4. 5 Rounds
    3 Rope climbs
    10 Thrusters 60/40kg
  5. Weighted plank 5x30sec

 

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.