Skip to main content

GROUP A

WARM UP

4mins
Bear crawl
10 Reverse shrugs
10 Hollow swings

MOBILITY

Shoulder trigger
Peanut crunches
Barbell quickie
Hipster glide

STRENGTH

Every 2mins alternate between
5 Push press
8 Strict pull ups
Keep alternating until you have completed 4 rounds of each movement

ACCESSORY

Complete total of 50 reps each in 10mins of
Ring rows
Tricep push ups
Pick a level that limits you to less than 12 reps

WOD

For time – 10min cut off
Row 1km
30 Burpee pull ups
30 Overhead squats 42.5/30kg

GROUP B

  1. 10min Muscle up practice
  2. 20min EMOM
    1st – 5 Strict hand stand push ups
    2nd – 3 Kettlebell snatch + 2 Overhead squats + 1 Windmill left hand 32/24kg
    3rd – 3 Kettlebell snatch + 2 Overhead squats + 1 Windmill right hand 32/24kg
    4th – Max rep unbroken Chest to bar pull ups (min 12 – if you drop before that get back up and keep going)
    5th – Rest
  3. For time 100 Sledge hammer strikes – alternating hands each rep
  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.