GROUP A

WARM UP

4mins
1 Turkish get up + 1 Windmill
alternate sides after each rep

MOBILITY

Shoulder trigger
Thoracic roll
Hipster glide
Athletes choice

STRENGTH

Strict press 6×3

ACCESSORY

12min EMOM
1st – Strict pull ups to failure (4-10)
2nd – French press to failure (6-10)
3rd – 30 sec Plank max weight *

*Use a group B buddy to help load the weight on

WOD

3 Rounds
20 Kettle bell swings 32/24kg
40 Sit ups
80 Double unders

GROUP B

1. 8min EMOM
   2 Snatch high pull + 1 high hang squat snatch
2. Front squat 2×10 at 50%
3. Chill and help Group A load up for the planks
4. Group A WOD

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