GROUP A
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie
OLYMPIC LIFT
10min EMOM
1 Power snatch + 2 Hang squat snatch
STRENGTH
Dips 5×5
WOD
21/15/9
Kettlebell swings 32/24kg
Box jumps 30/24″
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Strict pull ups 6 every 2mins x5
SKILLS DEVELOPMENT
Toes to bar
GROUP B
- 50min AMRAP – between 70-80%MHR
Row 1km
Practice hand stand walk for 1min
Jog/walk 800m
Bear crawl 36m
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
