GROUP A

WARM UP

4mins
1 Turkish get up per side

MOBILITY

Shoulder trigger
Thoracic roll
Skin the cat stretch
Hipster glide

STRENGTH

Bench press 4×8

WOD

For time
50 Jump pull ups
50 Squats
50 Russian swings 32/24kg
50 Ball slams
50 Sit ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5 Rounds of
8-10 Kettlebell strict press
8-10 Bent over row
1min rest

SKILLS DEVELOPMENT

Push jerks

GROUP B

1. Broad jumps 5×5
2. Clean and jerk 5×3+1
3. 3 Rounds
   500m Row
   1min rest

B EXTRAS

LIFTING/POWER

1. Oly Warm up
2. Jerk dip squats 5×5
3. 15m Sled push every 2mins
4. 5 Rounds
   10 Seated dumbell press
   10 Strict pull ups

GYMNASTICS

1. Muscle up warm up
2. 3 Rounds
   1min max distance Hand stand walk
3. Strict weighted pull ups 5×5
4. 12 min EMOM
   1st – 30sec max ring rows
   2nd – 30sec max tricep push ups
   3rd – 30sec max L-sit

ENDURANCE

1. Running drills warm up
2. 2 Rounds
   Run 800m
   Jog 400m -recovery
   Run 600m
   Jog 400m – recovery
   Run 400m
   Jog 400m – Recovery
   Rest 2mins
   Run = A pace you could hold for 1600-2000m
   Jog = 5km or slower pace

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