GROUP A

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Front rack neck opener

OLYMPIC LIFT

Cleans 5×3

STRENGTH

Push press 5,5,3,3,2,2
Building weight each set

WOD

7 Rounds
7 Toes to bar
7 Thrusters 52.5/35
7 Burpees over the bar

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5×12 French press and DB Row

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. 3 Rounds
   5 mins Row at 70-75% MHR
   1min Turkish get up + Windmill Alternating arms
   5mins Run/walk at 70-75% MHR
   1min Turkish get up + Windmill Alternating arms
2. Roll out

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