Monday Wednesday fridays

GROUP A

WARM UP

4mins of
The stick game

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch

STRENGTH

Bench press 10,5,3,3,5,10

WOD

3 Rounds
Run 800m
15 Shoulder to overhead 52.5/35kg
15 Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Reverse Tabata
Strict pull ups

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

De-load week

1. Back squat 5×5 at 50%
2. Strict press 5×5 at 50%
3. 3 Rounds
   Run 800m
   15 Push jerks 52.5/35kg
   15 Pull ups

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