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GROUP A

WARM UP

4mins
10 Russian swings
10 Spiderman push ups

MOBILITY

Shoulder trigger
Pistol of doom
Hipster glide
Peanut crunches

STRENGTH

Dips 7×3

WOD

Wittman
7 Rounds
15 Kettlebell swings 24/16kg
15 Power cleans 42.5/30kg
15 Box jumps 24/20″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

50 Strict pull ups

SKILLS DEVELOPMENT

Rope climbs

GROUP B

  1. Overhead squats 4×2
  2. Back squats 4×2
  3. 5 Rounds every 4mins
    Row 400m

B EXTRAS

LIFTING/POWER

  1. Oly warm up
  2. Romanian deadlift 3×6
  3. Snatch high pull 5×5
  4. Close grip bench 5×8

GYMNASTICS

  1. Muscle up warm up
  2. Dips 5×5
  3. Strict pull ups 5×5
  4. Toes to bar 3×20

ENDURANCE

  1. Running drills warm up
  2. Every 3mins x 10
    run 400m
    Run at your 5km pace so you can easily maintain pace
    There are to be no fast or slow rounds, each one is identicle
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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