GROUP A

WARM UP

2 Rounds
30sec Goblet squat hold
10sec change over
30sec Pull up hold
10sec change over
30sec Plank hold
10sec change over

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch

STRENGTH

Back squat 4×5
Then max reps at 80% of 5rep weight

WOD

12min AMRAP
12 Toes to bar
12 Hand release push ups
12 Power cleans 52.5/35kg or 12 Deadlifts 80/52.5kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3x18m Lunges

SKILLS DEVELOPMENT

Rope climbs

GROUP B

3 Rounds working at 75-80% MHR
5min row
1min rest
5min Jog/walk
1min rest
5min alternating step ups
1min rest

Hit a hand stand in your rest breaks

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