Skip to main content

GROUP A

WARM UP

4mins
10 Windmills
10 Scap pull ups

MOBILITY

Shoulder trigger
Thoracic roll
Barbell quickie
Hipster glide

STRENGTH

20min EMOM
1st – 5 Strict pull ups
2nd – 5 Strict press
3rd – Rest

WOD

12min AMRAP
10 Toes to bar
5 Burpee box jumps 24/20″
10 Kettlebell swings 32/24kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Close grip Bench 4×8

SKILLS DEVELOPMENT

Muscle up drills

GROUP B

Rest away

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.