GROUP A
WARM UP
4mins
Bear crawl soccer
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
30 Scap pull ups (reverse shrugs)
STRENGTH
Strict press 5×8
and
Lunges 3x18m
WOD
2 Rounds for time
40 Calorie Row
30 Push press 45/30kg
20 Pull ups
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
French press 5×10
and band pull aparts 5×20
SKILLS DEVELOPMENT
Kipping pull ups
GROUP B
- Bear crawl soccer
- Lunge 3x18m
- 20mins of “Strict ballin’ CINDY”
5 Strict pull ups
10 Push ups
15 Wall balls 10/6kg
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
