GROUP A

WARM UP

4mins
Bear crawl soccer

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Back squat 8×4 at 80%

WOD

5 Rounds
10 Push ups
8 Deadlifts 60/40kg
6 Hang power cleans – Hang clean pulls non oly
4 Front squats
2 Push jerks – Push press non oly

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Romanian deadlifts 4×12

SKILLS DEVELOPMENT

Kipping toes to bar/Hollow swings

GROUP B

1. 10min EMOM
   5 Overhead squats – moderate weight
2. 4 Rounds
   Run 800m
   5/3 Muscle ups
   10 Clean and jerks 60/40kg
   5/3 Muscle ups

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