GROUP A

WARM UP

4mins
Dodgeball

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
30 Scap pull ups

STRENGTH

5 Rounds – rest as needed
5 Strict deficit hand stand push ups
2 Legless rope climbs

WOD

40 Calorie row
30 Toes to bar
20 Strict burpees
10 Kettle bell thrusters 24/16kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

French press 4 sets to failure between 10-15reps
rest as needed

SKILLS DEVELOPMENT

Rope climbs

GROUP B

1. Every 2mins x 5 Rounds
   5 Strict deficit hand stand push ups
   3/2 Legless rope climbs
2. At the 30min mark
   On the minute for 24 minutes:
   Minutes 1-6:
   Odd: 10 Thrusters 43.5/30kg
   Even: Max Reps, Ring Muscle-ups
   Minutes 7-12:
   Odd: 10 Thrusters
   Even: Max Reps, Bar Muscle-ups
   Minutes 13-18:
   Odd: 10 Thrusters
   Even: Max Reps, Rope Climbs
   Minutes 18-24:
   Odd: 10 Thrusters
   Even: Max Reps, Burpee Box Jump 24/20
   Score is total number of reps performed (excluding thrusters)

Workout 2 courtesy of CrossFit Linchpin

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