GROUP A

WARM UP

4mins
Bear crawl
10 Band pull aparts
10 Reverse shrugs

MOBILITY

Skin the cat stretch
Thoracic roll
Shoulder trigger
Hipster glide

STRENGTH

Bench press 10,10,5,5,3,3
Increasing weight each round

WOD

“Yuck” 4 Rounds
10 Burpee box jumps 24/20″
10 Thrusters 52.5/35kg
10 Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
1st – 8 French press
2nd – 8 Ring rows

SKILLS DEVELOPMENT

Push jerk

GROUP B

1. Jerk 5×1
2. 5×8 Strict pull ups
   1min rest
3. 10 Rounds
   Row 150m
   2mins rest

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