GROUP A

WARM UP

6 Rounds
Wall jump
10 Front pallof presses
Bear crawl

MOBILITY

Shoulder trigger
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

Strict press 5 reps every 2mins for 10 rounds

WOD

5 Rounds
10 Push press  52.5/35kg
10 Burpee Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

12min EMOM
1st – Max rep strict pull ups
2nd – Max rep tricep push ups
3rd – Rest

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. Push press 3×3 – no rack, must be power cleaned to start
2. Snatch pulls 5×3 at 105%
3. 5 Rounds
   1min max tyre flips
   1min max Legless rope climbs
   1min max Kettlebell push press 24/16kg
4. 5 Rounds
   15 Kettlebell swings 32/24kg
   50 Double unders

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