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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener
30 Scap pull ups (reverse shrugs)

OLYMPIC LIFTING

Clean and jerk, build to a heavy single

STRENGTH ENDURANCE

20min EMOM
1st – 5 Push press
2nd – 5 Bent over rows
3rd – 20 Sit ups

WOD

5 Rounds for time
10 Pull ups
20 Push ups
30 Squats

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

100 Hollow rocks

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

  1. Build to a heavy squat clean and squat jerk
  2. Double Tabata row – Don’t kill yourself
  3. For time
    2 Legless rope climbs
    21 Thrusters 52.5/35kg
    2 Legless rope climbs
    21 Power cleans 52.5/35kg
    2 Legless rope climbs
    21 Overhead squats 52.5/35kg
    2 Legless rope climbs
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.