GROUP A

WARM UP

10 Russian swings
Bear crawl

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Front rack neck opener

STRENGTH

Deadlifts 5×3

WOD

For time
15 Calorie row
15 Chest to bar pull ups
15 Power cleans 52.5/35kg
15 Burpees over the bar
15 Wall balls 10/6kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM

6 Single leg deadlifts

SKILLS DEVELOPMENT

Hand stand push ups

GROUP B

1. Romanian deadlifts 3×10
2. Strict pull ups 5×5
3. 7 Rounds
   2min AMRAP
   4 Power snatch 60/40kg
   6 Burpees
   8 Box jumps 30/24″
   Rest 1min between rounds

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