GROUP A

WARM UP

4mins
10 Pause banded goblet squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

STRENGTH

Pause front squats 3×5
Then max rep front squats at the same weight

WOD

10min AMRAP
2 Rope climbs
10 Ring dips
20 Kettlebell swings 32/24kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

8 Romanian deadlifts every 2mins x5

SKILLS DEVELOPMENT

Handstands

GROUP B

1. Back squat 4 attempts to hit a 2RM
2. Strict press 4 attempts to hit a 2RM
3. 5 Rounds
   5/3 Bar muscle ups
   10 Power snatch 60/40kg
   rest 1min

B EXTRAS

Not today… When wednesday rolls around, it’s game on

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