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GROUP A

WARM UP

4 Rounds
Fence jump
10 Goblet squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athletes choice

STRENGTH

  1. 3 x 15m Farmers carry
  2. 3×10 Back squats at the same weight

WOD

5 Rounds
Run 200m
15 Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
1st – 8 Single leg squats – left
2nd – 8 Single leg squats – right

SKILLS DEVELOPMENT

Toes to bar

GROUP B

  1. Front squat find a heavy 3
  2. Push press 5×5 at 85%
  3. “Nate” 20min AMRAP
    2 Muscle ups
    4 Hand stand push ups
    8 Kettlebell swings 32/24kg

B OPTIONAL EXTRAS

Pick one only

LIFTING/GYMNASTICS

  1. Snatch balance 5×2
  2. Snatch deadlift 5×10
  3. 10min AMRAP
    5 Strict burpees
    5 Strict pull ups
    10 Toes to bar

ENDURANCE

  1. Running drills
  2. 5 Rounds
    Run 1km – slightly faster than 5km pace… slightly
    Rest 3mins
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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