GROUP A

WARM UP

2 Rounds
1min
Fish game
1min
Turkish get ups alternating sides

MOBILITY

Shoulder trigger
Thoracic roll
Hipster glide
30 Scap pull ups

GYMNASTIC SKILL/STRENGTH

4 Rounds
5 Weighted strict pull ups
1 Wall climb + max rep strict wall facing hand stand push ups or max rep wall climbs
Form is more important than reps

Then
Max rep kipping pull ups or spend as much time in a pull up hold as possible in 2mins

WOD

10min AMRAP
15 Toes to bar
15 Box jumps 24/20″
15 Ball slams 12/9kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata tricep push ups

SKILLS DEVELOPMENT

Hollow swings

GROUP B

1. Light 10min row and a chat
2. Mobility
3. Grab a light bar and practice what ever lift needs help. Stay over the bar, get those hips through, pull higher etc etc. Minimum of 20mins
4. Go home

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