GROUP A

WARM UP

4mins
Dodge ball

MOBILITY

Shoulder trigger
Thoracic roll
Skin the cat stretch
Hipster glide

STRENGTH

Strict press 3×10
Then
5min EMOM
5 Strict pull ups – add weight as neccessary
Straight into
5min EMOM
5-10 Kipping pull ups

WOD

For time
20 Calorie row
20 Push press 60/40kg
20 Strict burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

French press and ring rows 3×12

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

“Whitten” – 5 Rounds
22 Kettlebell swings 32/24kg
22 Box jumps 24/20″
Run 400m
22 Burpees
22 Wall balls 9/6kg – ladies use 9′ line

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