GROUP A

WARM UP

2mins of
Duck chasing
2mins
Wheel barrow relays

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

15 Strict pull ups before you start and when you finish
Push press 10,10,5,5,5

WOD

21//16/12/9
Thrusters 40/30kg
Toes to rings

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tricep push ups 3 sets to failure

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. 10min EMOM
   4 Power cleans – Light weight work on 1st and 2nd pull efficiency
2. 3 Rounds
   Row 2km
   50 Kettle bell swings 16/12kg
   20 Strict hand stand push ups

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