GROUP A

WARM UP

4mins
10 Windmills
Target practice 15m
Bear crawl and grab your ball

MOBILITY

Butt trigger
Axis of pain trigger
Hipster glide
Thoracic roll

STRENGTH

Romanian deadlifts 6×6
Push ups 3x max reps

WOD

10min AMRAP
Row 20/15 Calories
10 Deadlifts 102.5/70kg
Run 200m

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
8 Single leg squats

SKILLS DEVELOPMENT

Rowing technique

GROUP B

1. Overhead squats 3×10
2. Every 2mins x 5 Rounds
   “Devils Complex” 60/40kg
   6 Power cleans
   6 Front squats
   6 Jerks
3. “Lynne”
   5 Rounds (Each round starts every 4mins)
   Max rep bench press at body weight
   Max rep pull ups
4. For time – starts straight after “Lynne” finishes
   Run 800m
   30 Burpees
   Run 800m

B COMP EXTRAS

1. Row an easy 10km
2. Mobilize

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