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GROUP A

WARM UP

4mins
10 Hollow swings
10 Reverse shrugs
Bear crawl

MOBILITY

Skin the cat stretch
Shoulder trigger
Peanut crunches
Hipster glide

STRENGTH

Push ups/Bench press 4×8

ACCESSORY

10min EMOM
1st – Ring rows to failure (6-10)
2nd – Tricep push ups to failure (8-12)

WOD

3 Rounds (In an EMOM fashion)
1min – 12 Kettle bell swings + 10 Goblet squats 24/16kg
1min – 30 sec row for max calories
1min – Max toes to bar

GROUP B

  1. Snatch 5×2 at 60%
  2. Back squat 5×2 at 70%
  3. 90m Sled push
  4. Group A WOD
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.