GROUP A

WARM UP

4mins
10 Single leg squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Front rack neck opener
Peanut crunches

STRENGTH

Pause front squats 5×5

WOD

“Helen”
3 Rounds for time
Run 400m
21 Kettlebell swings
12 Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
5 Romanian deadlifts

SKILLS DEVELOPMENT

Rowing

GROUP B

1. Sumo deadlifts 4×2
2. Weighted dips 4×2
3. 3 Rounds
   10 Power clean and jerks 60/40
   15 Box jumps 30/24″
   20 Wall balls 12/9kg – Girls use Christmas line
   rest 2mins

B EXTRAS

LIFTING/POWER

1. Oly warm up
2. 10min EMOM
   5 Romanian deadlifts
3. Pause front squat + Jerk dip squat + Jerk 2+2+2
4. 5 Rounds
   8 Pendlay row
   8 Close grip bench

GYMNASTICS

1. Muscle up warm up
2. 10min EMOM
   30sec – Hand stand walk
3. 10min EMOM
   15/20sec – Muscle ups
4. 10min AMRAP
   10 Hand release push ups
   1 Legless rope climb

ENDURANCE

1. Running drills warm up
2. 3 Rounds
   Row 5mins 70-75%MHR
   Row 4mins 75-80%MHR
   Row 3mins 80-85%MHR
   Rest 1min

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