GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch
20 Windmills

OLYMPIC LIFT

Snatch balance + Overhead squat 1+2 x5

scale to snatch presses if you need to

STRENGTH

7 Rounds
6 Dips
8 Ring rows
1 Max effort L-sit hang
Rest as needed

WOD

For time
500m row
rest 2min
400m Run
rest 2mins
30 Strict burpee pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5 Rounds
30sec toes to bar
30sec rest

SKILLS DEVELOPMENT

Toes to bar

GROUP B

1. Snatch balance + Overhead squat 1+2 x5
2. Overhead squat 10mins to find 15RM
3. 5 Rounds
   18m KB carry walking lunge 32/24kg
   18m Broad jump
   rest 30sec
4. 15min AMRAP
   5 Rope climbs
   10 Hang power cleans 60/40kg
   30 Wall balls 9/6kg – Ladies use 9′ line

B COMP EXTRAS

MUSCLE

1. Kettlebell strict press 4×12
2. Trap high pulls 4×8
3. Hip extensions 3×10 slow

ENDURANCE

1. Mile jog warm up
2. 5 Rounds
   30 Calorie row
   Run 400m

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