GROUP A

WARM UP

2mins
1 Burpee clap game
2mins
10 Windmills
10 Reverse shrugs

MOBILITY

Shoulder trigger
Thoracic roll
Skin the cat stretch
Hipster glide

STRENGTH

15min EMOM
1st – 5 Strict hand stand push ups
2nd – 5 Strict pull ups
3rd – Max L-sit hold

WOD

20 Ring dips
Run 400m
30 Push ups
Run 400m
40 Push press 52.5/35kg
Run 400m

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Double reverse tabata Ring rows

SKILLS DEVELOPMENT

Muscle up skills and drills

GROUP B

1. 14min EMOM
   1st – 20/16 Cal row
   2nd – 3 Push press – Heavy
2. 6mins rest then
   16min EMOM
   1st – 5/3 Muscle ups
   2nd – 8 Deadlifts 145/95kg
   3rd – 5/3 Muscle ups
   4th – 12 Burpees
3. Rest 14mins then
   21/15/9
   Toes to bar
   Kettle bell swings 32/24kg
   Wall balls 12/9kg Ladies use 9′ line

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