GROUP A
WARM UP
3 Rounds
20sec Pull up hold
10sec change
20sec Hand stand hold
10sec change
20sec Double russian swings
10sec change
MOBILITY
Hipster glide
Thoracic roll
Overhead hang
Athletes choice
STRENGTH
Deadlifts 5×5 – Dead stop each rep
WOD
10min AMRAP
30 Double unders
10 Power snatch 45/30kg or 10 Kettlebell swings 32/24kg (non oly)
No dumping WOD
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
3×10 Front squats
SKILLS DEVELOPMENT
Rope climbs
GROUP B
- Front squats 5×5 at 50%
- Push press 5×5 at 50%
- 30 Burpee muscle ups for time
- 10min AMRAP
30 Double unders
10 Power snatch 45/30kg
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
