GROUP A

WARM UP

3 x through the warm up course of
Max pull up hold
Bear crawl
10 Goblet squats
10 Spiderman push ups
Walking lunges

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie

STRENGTH

15 Strict pull ups
then
Tempo pause back squats 5×5 (3,2,x,1)

WOD

3 Rounds
Row 300m
Run 200m
100 Burpees – just kidding
30 Kettlebell swings 24/16kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Single leg squat 3×15 each leg

SKILLS DEVELOPMENT

Double unders

GROUP B

1. Front squat 1×10
2. Push press 5×5 at 75%
3. 5 Rounds
   15 Thrusters 45/30kg
   15 Pull ups
   Rest 1min

B OPTIONAL EXTRAS

LIFTING/GYMNASTICS

1. Snatch balance 5×3
2. Snatch deadlift 5×8
3. 3 Rounds
   max rep Strict hand stand push ups – Use pads or build deficit to make them the same difficulty as the pull ups
   max rep Strict pull ups

ENDURANCE

1. 2 Rounds
   Row 800m at 2km pace
   Row 400m at 2km pace +10/20sec
   Row 600m at 2km pace
   Row 400m at 2km pace +10/20sec
   Row 400m at 2km pace
   Row 400m at 2km pace +10/20sec
   Rest 3mins

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