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GROUP A

WARM UP

3mins
Turkish get ups + Windmill alternating sides

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Skin the cat stretch

STRENGTH

Every 2mins for 10 rounds
5 Back squats

WOD

12min AMRAP
10 Deadlifts 102.5/70kg
10 Hand stand push ups
10 Toes to bar

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Lunge 3x18m

SKILLS DEVELOPMENT

Toes to bar

GROUP B

  1. Bench press 5×5 at 50%
  2. Deadlift 5×5 at 50%
  3. 12min AMRAP
    10 Deadlifts 102.5/70kg
    10 Hand stand push ups
    10 Toes to bar
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.