GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

OLYMPIC LIFT

10min EMOM
2 Pause cleans

STRENGTH

5 Rounds
5 Kettle bell strict press
8 Front squats

WOD

5 Rounds
10 Kettle bell swings 32/24kg
1 Suicide run (5,10,15m Finishing at opposite end)
20 Wall balls 10/6kg
Rest 1min

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

50 Ring rows

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. 10min EMOM
   2 Pause cleans – Light
2. 10min EMOM
   1st – Hand stand walk 40sec
   2nd – Bar muscle ups 40 sec
3. Sled push 3x90m
   rest 60sec between efforts
4. 5 Rounds
   10 Kettle bell swings 32/24kg
   1 Suicide run (5,10,15m Finishing at opposite end)
   20 Wall balls 10/6kg
   Rest 1min

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