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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athletes choice

OLYMPIC LIFT

Every 2mins for 5 rounds
5 Pause snatch high pull

TEAM WOD

3 Rounds in pairs
120m Partner carry
30 Kettlebell swings 32/24kg
30m Goblet lunge 32/24kg
60m Partner carry
30 Kettlebell swings 32/24kg
30m Goblet lunge

or

3 Rounds in a triplet
240m Team carry
40 Kettlebell swings 32/24kg
30m Goblet lunge 32/24kg
120m Team Carry
40 Kettlebell swings 32/24kg
30m Goblet lunge 32/24kg

While one Team member is doing the swings the others must hold a push up
While one Team member is Goblet lunging the others must bodyweight lunge with them
Team carry means two team members carry the third

GROUP B

  1. 15min AMRAP
    20 Calorie row
    8 Strict pull ups
    8 Strict deficit hand stand push ups 4.5/3″
  2. Team WOD
  3. 3 Supersets
    20 Toes to bar
    100 Double unders

B COMP EXTRAS

  1. Running drills warm up
  2. 3x 2000m run
    rest 2mins between efforts
    make sure your pace is consistant so don’t be lightning on the first and suck on the second
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.