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GROUP A

WARM UP

Green Sally up

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Athletes choice

STRENGTH

Pause back squats 5×5

WOD

15min AMRAP
15 Ball slams
10 Box jumps 30/24″
5 Muscle ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3×10 Romanian deadlifts

SKILLS DEVELOPMENT

Double unders

GROUP B

  1. Deadlift 10,10,5,5,3,3 – Heavy not max out, short rest breaks 1-2mins
  2. 3 Sets as heavy as possible, short rest breaks 1-2mins
    5 Bench press
    30m Farmers carry
  3. 15min AMRAP
    5 Muscle ups
    10m Hand stand walk
    15 Box jumps 30/24″
  4. 3 Rounds
    12 Double kettle bell snatch 24/16kg
    400m Sandbag run
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.