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GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 Reverse shrugs
10 Hollow swings

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

STRENGTH

1 & 1/4 Front squats 5×5

WOD

3 Rounds
Run 400m
15 Toes through rings
30 Squats

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Romanian deadlift 5×8

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

  1. 6 Rounds
    6 Cleans 100/65kg
    3 Push press 100/65kg
  2. 10mins
    20sec muscle ups
    40sec rest
  3. Wittman – 7 Rounds
    15 Kettlebell swings 24/16kg
    15 Power cleans 42.5/30kg
    15 Box jumps 24/20″
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.