GROUP A

WARM UP

4mins
Bear crawl
10 Windmills

MOBILITY

Thoracic roll
Hipster glide
Skin the cat stretch
Athletes choice

STRENGTH

Dips 5×5

WOD

3 Rounds
20 Calorie row
20 Kettlebell swings 32/24kg
20 Burpees
Rest 3mins

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5min AMRAP
4 Strict pull ups
8 Hand release push ups
Max L-sit hang

SKILLS DEVELOPMENT

Hand stands

GROUP B

1. Back squat 5RM
2. Strict press 5×5 at 75%
3. 5 Rounds
   7 Power snatch 60/40kg
   Run 200m
   Rest 2mins

B OPTIONAL 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

Increase weight from last week for all sets

GYMNASTICS

1. Muscle up warm up
2. Every 30sec do
   10sec handstand walk for 10mins
3. Backward roll to support on bar 5×3
4. 7min AMRAP
   10 Chest to bar pull ups
   10 Ring dips
   30 Grass hoppers

ENDURANCE

1. Running drills warm up
2. Row 5/4/3/2/1mins at 2km pace +10-15sec/500m
   Rest 1min between Rows

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