GROUP A

WARM UP

4mins
Bear crawl
10 Windmills

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Skin the cat stretch

STRENGTH

Deadlifts 3×5
Then
Max reps at 85% of that weight

WOD

3 Rounds
12 Burpee pull ups
20 Kettlebell swings 24/16kg
10 Box jumps 30/24″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
10 Single leg squats

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. Back squat 3RM
2. Strict press 5×5 at 80%
3. 5 Rounds
   15 Power clean 45/30kg
   4 Rope climbs
   15 Thrusters 45/30kg
   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. 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%
   rest 1min

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