GROUP A

WARM UP

4mins
Bear crawl
Windmills

MOBILITY

Shoulder trigger
Skin the cat stretch
Peanut crunches
Hipster glide

STRENGTH

Push ups or Bench press 5×5

ACCESSORY

3 Rounds
Max rep pull ups + 15 sec rest pause effort
Max rep tricep dips

WOD

3 Rounds 21/15/9 – 15min cut off
Cal row
Burpees
Wall balls 10/6kg
Kettlebell swings 24/16kg

GROUP B

1. 15min EMOM
   1 Power snatch + 1 Snatch + 1 Overhead Squat
2. 5 Rounds unbroken – 2mins rest between rounds
   3 Butterfly pull ups
   3 Butterfly chest to bar pull ups
   3 Bar muscle ups
   3 Butterfly chest to bar pull ups
   3 Butterfly pull ups
3. 6/5/4/3/2/1
   Rope climbs
   Cleans 100/65kg

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