GROUP A

WARM UP

4mins
Turkish get up + Windmill – alternating arms every 3 reps

MOBILITY

Shoulder trigger
Peanut crunches
Overhead hang
Hipster glide

STRENGTH

1. 3x18m Lunges – in 5mins
2. 5×5 Strict hand stand push ups or strict press

WOD

For time – 20min cut off
30 Toes to bar
Run 800m
30 Pull ups
Run 600m
30 Hand release Push ups
Run 400m
30 Sit ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3 Rounds
10 French press
10 Bent over row

SKILLS DEVELOPMENT

Hand stand walk/ kipping push ups/ holds

GROUP B

1. 10min EMOM 1 Max height verticle leap
2. 5×5 Deadlift at 80%
3. 5×5 Bench press at 80%
4. 10min AMRAP
   50 Double unders
   10 Power cleans 60/40kg

B OPTIONAL EXTRAS

Pick one only

LIFTING/GYMNASTICS

1. 10min Hand stand walk practice
2. Jerk dip squats 5×3 at 105%
3. Good mornings 3×15
4. 3 max effort sets of
   Dragon flags
   Strict hand stand push ups – min of 20 on 1st set

ENDURANCE

1. Running drills warm up
2. 5 Rounds
   Run 800m at 5km pace
   Jog walk 3min recovery

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