GROUP A

WARM UP

4mins
Turkish get ups alternating sides

MOBILITY

Thoracic roll
Skin the cat stretch
Shoulder trigger
Hipster glide

STRENGTH

Bench press 3×3
Then max reps at 80% of 3 rep weight

WOD

10min AMRAP
20 Wall balls
3 Rope climbs

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

12min EMOM
1st – 5 to 8 Strict pull ups
2nd – 10 KB Shoulder press
3rd – 30sec Weighted plank

SKILLS DEVELOPMENT

Double unders

GROUP B

Spend some time or money on a recovery strategy

ie

• Massage
• Sauna
• Swim and stretch
• Ice bath
• Epsom salt bath
• Spa
• Donuts
• Homeopathy…. just kidding
• See what works for you

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