GROUP A

WARM UP

3 Rounds
20sec Hand stand hold
10sec change
20sec Pull up hold – 1/2 way down, or up
10sec change
20sec Russian swings

MOBILITY

Thoracic roll
Shoulder trigger
Hipster glide
Skin the cat stretch

STRENGTH

1. 15 Strict pull ups chip away in any way
2. Strict press 7×3

WOD

3 Rounds
Run 400m
15 Box jumps 30/24″
15 Toes to bar

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata
Push ups
then
Tabata
Ring rows

SKILLS DEVELOPMENT

Rope climbs

GROUP B

1. 3×5 Broad jumps
2. Deadlift 5×5 at 75%
3. Bench press 5×5 at 75%
4. 21/18/15/12/9/6/3
   Wall balls 10/6kg
   Chest to bar pull ups

B OPTIONAL EXTRAS

Pick one only

LIFTING/GYMNASTICS

1. 10min Hand stand walk practice
2. Jerk dip squats 5×3 at 100%
3. Back extensions 3×15
4. Skin the cats 3x max effort

ENDURANCE

1. Running drills warm up
2. 5 Rounds
   Jog 6mins – little slower than 5km pace
   Rest 2mins

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