GROUP A
WARM UP
4mins
Wheel barrow relays
and
5 Windmills
10 Reverse shrugs
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
STRENGTH
Back squat 6×6 at 75%
WOD
“Jackie”
1km Row
50 Thrusters 20/15kg
30 Pull ups
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Good mornings 4×12
SKILLS DEVELOPMENT
Kipping pull ups/Hollow swings
GROUP B
- Deadlifts 7×3 at 50%
- Every 2mins x5 – 50% max muscle ups or max effort if that number is less than 5
- WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
