GROUP A

WARM UP

20sec Pull up hold
10sec change
20sec Ring dip hold
10sec change
20sec Russian swings
10sec change

MOBILITY

Hipster glide
Overhead hang
Shoulder trigger
Thoracic roll

STRENGTH

1. 3x18m Lunge
2. 4×10 Push press

WOD

5 Rounds
20 Squats
5 Push press 52.5/35kg
5 Burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10 Rounds – no rest
10 Band pull aparts
10 French press

SKILLS DEVELOPMENT

Rope climbs

GROUP B

1. Front squats 10×3 at mondays weight
2. Push press 5×3 at 85%
3. 3 Rounds
   Run 800m
   21 Kettlebell swings 32/24kg
   21 Pull ups

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

Do better than last week

ENDURANCE

9/8/7/6/5/4min
Row at 2km pace +10/20sec per 500m
2min rest between rounds

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