GROUP A

WARM UP

4mins
10 Single leg squats
10 Spiderman push ups

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

STRENGTH

Pause front squats 5×5

ACCESSORY

Romanian deadlifts 3×10

WOD

5 Rounds
10 Deadlifts 60/40kg
8 Front squats 60/40kg
6 Push press 60/40kg

GROUP B

1. 20min EMOM
   1st – 50% max  bar muscle ups (based off max ring muscle ups)
   2nd – 1 Power clean and push jerk
   3rd – Rest
2. Bench 3×3 at 70%
3. 10min EMOM
   Rope climb technique with a smooth slide down
4. Group A WOD

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