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GROUP A

WARM UP

1min Leg bridge hold left
1min leg bridge hold right
2mins
10 Russian swings
10 Spiderman push ups

MOBILITY

Hipster glide
Thoracic roll
Pistol of doom
Shoulder trigger

STRENGTH

Deadlift 3×3
Then
Max controlled reps at 80%

WOD

9min AMRAP
12 Overhead squats 52.5/35kg
4 Muscle ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3×20 Single leg squats

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

  1. Back squats 10RM
  2. Strict press 5×5 at 70%
  3. Row 2000m

B EXTRAS

Pick one only

LIFTING/POWER

  1. Oly Warm up
  2. Romanian deadlift 5×8
  3. Close grip bech 5×8
  4. Bent over row 5×8

GYMNASTICS

  1. Muscle up warm up
  2. 10min EMOM
    30sec hand stand walk
  3. 5 x 3 Forward rolls on the rings
  4. 5min AMRAP
    5 Body builder pull ups
    5 Ring push ups

ENDURANCE

  1. Run drills warm up
  2. 4 Rounds
    Run 800m – at mile pace
    rest 1min
    Run 200m – quick but consistent 90%
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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