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GROUP A

MOBILITY

Pistol of doom
Thoracic roll
Hipster glide
Front rack neck opener
10 Windmills per side

OLYMPIC LIFTING

On the 2mins for 5 rounds
1 Power clean + 1 Push jerk + 1 Hang clean + 1 Split jerk

STRENGTH

Every 2mins x 8 Rounds
3 Strict press

WOD

16min EMOM
1st – 20 Calorie row
2nd – 20 Wall balls 10/6kg
3rd – 20 Ball slams 12/9kg
4th – 20 Sit ups

Scale by reducing reps however no lower than 15 for the balls
To scale past 15 reduce the load

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata tricep push ups

SKILLS DEVELOPMENT

Rowing technique

GROUP B

  1. On the 2mins for 5 rounds
    1 Power clean + 1 Push jerk + 1 Hang clean + 1 Split jerk
  2. Front squats 7×2 Building – 20min time cap starts immediately after the complex
  3. 20min AMRAP
    5 Muscle ups
    5 Deadlifts 142.5/90kg
    5 Kettle bell push press 32/24kg
    5 Burpee box jump overs 24/20″
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.