GROUP A

WARM UP

4mins
Bear crawl
10 Windmills

MOBILITY

Shoulder trigger
Peanut crunches
Barbell quickie
Hipster glide

STRENGTH

Strict press 4×8

WOD

28/21/15/9
Wall balls 10/6kg
Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

100 Ring rows

SKILLS DEVELOPMENT

Handstand holds

GROUP B

1. 10min EMOM
   5 Pause front squats
2. 5 Rounds
   15m Hand stand walk
   30m Farmers carry
   60m Zercher carry
3. 30 Burpee muscle ups for time

B EXTRAS

LIFTING/POWER

1. Oly warm up
2. Snatch balance 5×3 smooth, and fast – NO MISSES
3. Incline bench 3×8 Heavy
4. 5 Rounds
   5 Broad jumps
   10 Double russian swings
   Rest 30sec

GYMNASTICS

1. Muscle up warm up
2. 6×10 Strict pull ups
3. 6×10 Tricep push ups
4. 6×10 Toes to bar

ENDURANCE

1. Running drills warm up
2. 4 Rounds
   Run 800m
   Sprint 200m
   Recovery jog 400m
   Ensure you leave enough in the tank on the 800m runs to sprint

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