GROUP A

WARM UP

4mins
5 Cartwheels/wall climbs
10 Spiderman push ups
10 Band pull aparts

MOBILITY

Hipster glide
Peanut crunches
Skin the cat stretch
Shoulder trigger

STRENGTH

1. 3x18m Walking lunge
2. Dips 10×3

WOD

8min AMRAP
4 Hand stand push ups
8 Kettlebell swings 32/24kg
12 Ball slams 12/9kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5x30sec Weighted plank

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. Front squats 10×5 at mondays weight
2. Push press 5×3 at 80%
3. 3min AMRAP
   Row Calories
   2mins rest
   3min AMRAP
   Sled push Silver/Red

B OPTIONAL EXTRAS

Pick one only

LIFTING/GYMNASTICS

1. Snatch high pull 5×3
2. Split push jerk 5×3
3. Strict muscle ups 5×3

ENDURANCE

1. Running drills warm up
2. 5 Rounds
   Run 800m – Moderate pace
   walk 200m recovery

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