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.