GROUP A

WARM UP

4mins
5 Cart wheels
10 Reverse shrugs
10 Hollow swings

MOBILITY

Peanut crunches
Barbell quickie
Pistol of doom
Hipster glide

STRENGTH

Dips 10,10,5,5,2,2

WOD

“Fran”
21/15/9
Thrusters 42.5/30kg
Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata x12mins
1st – Ring rows
2nd – Push ups
3rd – Strict toes to bar

SKILLS DEVELOPMENT

Hand stand push ups

GROUP B

1. 10×1 Squat at Mondays weight
2. 3 Rounds – “Pacman”
   30 Wall ball 10/6kg
   20 Kettlebell swings 32/24kg
   30 Box jumps 24/20″
   20 Push press 45/30kg
   30 calorie Row
   20 Toes to bar
   30 Push-ups

B OPTIONAL EXTRAS

Pick one only

LIFTING/POWER

1. OLY warm up
2. Snatch pulls 5 x 3 @ 110%
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.