GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

OLYMPIC LIFT

15min EMOM
1 Power clean and jerk

STRENGTH

Deadlift 5,5,5,10,10

WOD

10 Rounds
5 Toes to bar
10 Push press 20/15kg
15 Front Squats 20/15kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 3×15

SKILLS DEVELOPMENT

Rope climbs

GROUP B

1. Turkish get up + Windmill 5×3
2. 30min Every 2nd min on the min
   1st – Row
   2nd – 1min Hand stand walk
   1min Hollow rocks
   3rd – Jog 200/300m

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