GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener
30 Band pull aparts

OLYMPIC LIFTING

Power clean 5×5 Touch and go

STRENGTH

5 Rounds of
Farmers carry 15m
Building in weight
Max rep push ups in between efforts

WOD

10min AMRAP
8 Burpee box jumps 24/20″
12 Kettlebell swings 32/24kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3 Rounds, rest as needed between efforts
Max effort L-sit hang

SKILLS DEVELOPMENT

Double unders

GROUP B

1. 5×5 Touch and go power cleans
2. Every 3mins for 5 rounds
   Run 400m
   Not a max effort but a mile run pace. Be consistant
3. 10min AMRAP
   8 Burpee box jumps 24/20″
   12 Kettlebell swings 32/24kg

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