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GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 Spiderman push ups

MOBILITY

Hipster glide
Peanut crunches
Pistol of doom
Overhead hang

STRENGTH

Deadlift 7×3

ACCESSORY

Kettlebell front squat 2×20

WOD

8min AMRAP
8 Power snatch 42.5/30kg
30 Double unders

Non oly Scaling
16 Deadlifts 42.5/30kg
8 Push press
30 Double unders

GROUP B

  1. Oly and Muscle up warm up
  2. 4 Rounds
    Row 500m – at 2km pace
    rest 60 sec
    Row 300m
    rest 3mins – at 5/10sec per 500m faster than 2km pace
    try to keep HR below 85% MHR
  3. 5 Rounds of yoga flow
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.