GROUP A

WARM UP

4mins of
French cricket

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie

STRENGTH

4 Rounds
Farmers carry 30m
10 Strict pull ups

WOD

10min AMRAP
15 Wall balls 10/6kg
2 Rope climbs
10 Kettlebell swings 32/24kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5x 30sec weighted plank

SKILLS DEVELOPMENT

Rope climbs

GROUP B

1. 10min EMOM
   5 Touch and go snatches
   same heavy weight as the 5min EMOM 2weeks ago
2. Overhead squats 3×10 building
3. Weighted dips 5×5 as heavy as possible
4. 5 Rounds
   Run 400m
   12 Thrusters 45/30kg
   12 Chest to bar pull ups

B COMP EXTRAS

1. Run 5x800m 90secs rest
   this isn’t much rest so don’t blow out on your first run
2. Accessory work – 3 rounds to failure between 10-15reps
   add/subtract weight as neccessary
   Bench leg bridge
   French press
   Ring rows

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