GROUP A

WARM UP

4mins
10 Windmills
10 Band pull aparts
10 Spiderman push ups

MOBILITY

Front rack neck opener
Shoulder trigger
Hipster glide
Thoracic roll

STRENGTH

10min EMOM
2 Strict press

WOD

Ketllebell Fran – 21/15/9
Kettlebell thrusters 16/12kg
Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

12min EMOM
1st – 30sec Push ups
2nd – 30sec Ring rows
3rd – 30sec L-sit

SKILLS DEVELOPMENT

Push jerks

GROUP B

1. 10min EMOM
   5 Pause front squats – Heavier than last week
2. 30 Tyre flips for time
3. 3 Rounds
   3/2 Legless rope climbs
   400m Snadbag zercher carry 30/20kg

B EXTRAS

LIFTING/POWER

1. Oly warm up
2. Snatch pull – pause at the knee 5×5
3. Kettlebell strict press 5×8
4. 5 Rounds
   5 Broad jumps
   10 Double russian swings 32/24kg
   rest 30sec

GYMNASTICS

1. Muscle up warm up
2. 30 Handstand push ups for time – If you can do it unbroken the add a deficit
3. Handstand walk 10m – rest 30sec x5
   Work on speed
4. 50 Chest to bar pull ups for time

ENDURANCE

1. Running drills warm up
2. Row – 5 Rounds
   100m Hard
   100m Easy
   200m Hard
   100m Easy
   300m Hard
   100m easy
   Rest 1min
   Hard = 500m to 1000m pace
   Easy = half that pace

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