GROUP A

WARM UP

4mins
10 Band pull aparts
10 Reverse shrugs
10 Pause banded goblet squats

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

STRENGTH

Back squats 5,5,5,15

WOD

10min AMRAP
5 Ring dips
30 Kettlebell swings 24/16kg
20 Box jumps 24/20″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
5 Romanian deadlifts

SKILLS DEVELOPMENT

Toes to bar

GROUP B

1. 12min EMOM
   1 Back squat at mondays weight
2. Strict press 7×3 at 85%
3. 5 Rounds
   15 Chest to bar pull ups
   25 Wall balls 10/6kg
   35 Calorie row
   Rest 2mins

B OPTIONAL EXTRAS

Pick one only

LIFTING/POWER

1. Oly warm up
2. Split push jerks 5×3 heavier than last week
3. Clean pulls 5×3 @107.5%
4. Jerk dip squats 5×5 heavier than last week

GYMNASTICS

1. Muscle up warm up
2. 30 Skin the cats – strict
3. Straddle or pike to Hand/Head stand 5×5
4. 100 Strict pull ups

ENDURANCE

1. Running drills warm up
2. 5 Rounds
   6min Run
   2mins rest
   Ensure you can match your distance each run. Do not blow out
   Use a heart rate monitor to help and keep below 85%MHR

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