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GROUP A

WARM UP

3mins
Bear crawl
10 Band pull aparts

MOBILITY

Shoulder trigger
Skin the cat stretch
Peanut crunches
Hipster glide

STRENGTH

Weighted Dips 5×8

WOD

21/18/15/12/9 Wall balls 10/6kg
and
5/4/3/2/1 Rope climbs

Workout is a couplet
eg perform 21 wall balls followed by 5 rope climbs, 18 wall balls followed by 4 rope climbs etc

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3 Rounds (10-15 reps)
max rep ring rows
max rep KB strict press

SKILLS DEVELOPMENT

Double unders

GROUP B

  1. Front squats 10×1 at the mondays weight
  2. Push press 5×3 at 90%
  3. 3 Rounds
    20 cal row
    7 Muscle ups
    10 Hang power cleans 60/40kg

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

  1. Easy 6km row
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.