Skip to main content

GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Band pull aparts
10 Reverse shrugs
10 Hollow swings

MOBILITY

Shoulder trigger
Thoracic roll
Hipster glide
Barbell quickie

STRENGTH

Push press 4×6

ACCESSORY

10min EMOM
1st – Tricep push ups to failure (6-12)
2nd – Strict toes to bar to failure (6-12)

WOD

10min AMRAP
10 Hand release push ups
21 Kettlebell swings 24/16kg

GROUP B

  1. Strict press 1RM
  2. 4 Rounds every 2mins – 75% max rep muscle ups
  3. 10min EMOM
    1st – 5 Bent over rows
    2nd – 5 Strict hand stand push ups
  4. 21/18/15/12/9
    Push press 52.5/35kg
    Chest to bar pull ups
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.