GROUP A

WARM UP

4mins
Turkish get-ups alternating sides

MOBILITY

Skin the cat stretch
Hipster glide
Peanut crunches
Athletes choice

STRENGTH

Dips 7×3

WOD

6min AMRAP
20 calorie row
40 double unders

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata L-sit

SKILLS DEVELOPMENT

Double unders

GROUP B

1. 10×5 Back squats at mondays 10RM weight
2. 9min AMRAP
   6/4 Muscle ups
   6 Power cleans 80/50kg
   60 Double unders

B OPTIONAL EXTRAS

Pick one only

LIFTING/POWER

1. OLY warm up
2. Snatch pulls 5 x 3 @ 105%
3. Snatch push press 5 x 5
4. Trap high pull 5 x 6

GYMNASTICS

1. Muscle up warm up
2. Pike to head/handstand 5 x 5
3. Backward roll to support 5 x 3
   Scale to 5 Skin the cats
4. 6min AMRAP
   15 toes to bar
   15 push ups

ENDURANCE

1. Running drills warm up
2. 6 Rounds:
   Row 200m @2km pace
   Row 200m @2km pace +20sec/500m
   Row 200m @2km pace
   Rest 1min

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