GROUP A

WARM UP

10 Russian swings
Bear crawl

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Athletes choice

STRENGTH

Back squats 5×3

ACCESSORY

Good mornings 3×15

WOD

“Dragon’s Breath”
7 Rounds
15 Kettlebell swings 24/16kg
15 Push press 42.5/30kg
15 Squats

GROUP B

1. 5min EMOM
   3 Power cleans + 3 Push jerks – all reps touch and go
   rest 3mins
   5min EMOM
   2 Power cleans + 2 Push jerks – All reps touch and go
   rest 2mins
   5min EMOM
   1 Power clean + 1 Push jerk
   Rest 1min
2. 5min EMOM
   2+ unbroken muscle ups – Try to be consistent and go hard
3. “Dragons Breath”
   7 Rounds
   15 Kettlebell swings 24/16kg
   15 Push press 42.5/30kg
   15 Squats

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