GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie

OLYMPIC LIFT

10min EMOM
1 Snatch – building

STRENGTH

Push press 4×8

WOD

10min AMRAP
5 Strict hand stand push ups
10 Chest to bar pull ups
30 Double unders

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Double reverse tabata
Strict pull ups

SKILLS DEVELOPMENT

Double unders

GROUP B

1. 10min EMOM
   1 Snatch building from 50-85%
2. 12min EMOM
   1st – 20 Wall balls 10/6kg
   2nd – 20 Kettlebell swings 32/24kg
   3rd – Run 200m
3. 10min AMRAP
   5 Strict hand stand push ups
   10 Chest to bar pull ups
   30 Double unders

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

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