GROUP A

WARM UP

2 Rounds
Max pull up hold
Bear crawl
10 Band pull aparts
10 Russian swings
High knee run

MOBILITY

Hipster glide
Thoracic roll
Skin the cat stretch
Shoulder trigger

STRENGTH

1. 3x18m Lunge
2. Bench press 4×6

WOD

5 Rounds
10 Pull ups
Run 200m
10 Push press 45/30kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5 rounds
30sec max push ups
30sec rest
30sec max ring rows
30sec rest

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. Front squat heavy 5
2. Push press 5×5 at 80%
3. 5 Rounds
   Row 300m
   5 Clusters 60/40kg

B OPTIONAL EXTRAS

Pick one only

LIFTING/GYMNASTICS

1. Snatch balance 5×2
2. Snatch deadlift 5×10
3. 10min EMOM
   1st – 5 Dips
   2nd – 5 Strict pull ups

ENDURANCE

1. Running drills waarm up
2. Run 2000m
   Rest 4mins
   Run 1600m
   Rest 3mins
   Run 1200m
   Rest 2mins
   Run 800m
   Rest 1min
   Run 400m
   Keep a consistent running pace the whole time

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