GROUP A

WARM UP

4mins
10 Russian swings
10 Spiderman push ups
10 Hollow swings

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Overhead hang

STRENGTH

Deadlifts 3×3

Then max controlled reps at 85% of 3rep weight

WOD

3 Rounds
Run 400m
15 Toes through rings
15 Kettlebell swings 32/24kg

OPTIONAL EXTRAS

Pick one only

Accessories/Party muscles

Front squats 3×10

Skills

Kipping pull ups

GROUP B

1. Overhead squats 4×2
2. Bench press 4×2
3. For time – 20min time cap
   Isabel – 30 snatches 60/40kg
   Rest 5mins
   Grace – 30 Clean and jerks 60/40kg
   Rest 5mins
   Run 800m

B EXTRAS

Pick one

Lifting/Power

1. Oly warm up
2. Romanian deadlift 5×8
3. 5 Rounds
   5 Broad jumps
   20 Sledge hammer strikes
4. 5 Rounds
   8 Bent over row
   8 JM presses

Gymnastics

1. Muscle up warm up
2. 10min EMOM
   Free hand stand hold – min 10sec max 30sec
   Aiming for no movement
3. 5min EMOM
   50% of max rep muscle ups – If your max is 3 or below then aim to do as many as possible every round
   Ensure you get at least 1
4. 10min AMRAP
   5 Strict pull ups
   10 Push ups
   15 Toes through rings

Endurance

1. Running warm up
2. 5 Rounds
   Row 6mins between 75-80% max heart rate
   Row 1min hard – Aim to hit 90%
   Active rest 2mins rowing slow around 60-65% max heart rate

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