GROUP A

WARM UP

4mins
Bear crawl
10 Band pull aparts
10 Hollow swings

MOBILITY

Skin the cat
Thoracic roll
Shoulder trigger
Hipster glide

STRENGTH

Dips 4×10

WOD

3 Rounds
20 Calorie row
20 Burpees

EXTRAS

Pick and do one, not both

Party muscle/Accessory

3 Rounds
15 Tricep push ups
15 Dumbell/Kettlebell rows

Skill

Rope climbs

GROUP B

1. 12min EMOM
   1 Band deadlift at 50% + band tension
2. Push jerk 7×1 at or above 85% max jerk
3. 5 Rounds -15min cut off
   7/4 Muscle ups
   2 Cleans decreasing weight each round 120/80 – 115/75 – 107.5/70 – 102.5/65 – 95/60
   Rest 30sec

B EXTRAS

Lifting/Power

1. Oly warm up
2. 30 Tyre flips – stay out of the way of the class
3. 5min EMOM
   30m Sled push

Gymnastics

1. Muscle up warm up
2. Accrue 1min single hand stand hold each hand
3. 150 V-ups
4. 150 Push ups

Endurance

1. 5 Rounds
   Run 200m
   Jog 200m
   Run 400m
   Jog 200m
   Walk 200m
2. 5 Yoga flows

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