GROUP A

WARM UP

2mins
Clap game – 2 balls
2 Rounds
Bear crawl
10 Scap pull ups
5 Windmills

MOBILITY

Shoulder trigger
Thoracic roll
Barbell quickie
Hipster glide

STRENGTH

Strict press 7×5

WOD

12min AMRAP
4 Strict pull ups
8 Push ups
12 Ball slams 12/6kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3×20 Toes to bar

SKILLS DEVELOPMENT

Toes to bar

GROUP B

1. Every 3mins x6 rounds
   5 Bench press – Heavy
   30m Farmers carry – Heavy
2. 20min EMOM
   1st – 15 Chest to bar pull ups
   2nd – 15 Deadlifts 100/65kg
   3rd – 15 Hand release push ups
   4th – 15 Wall balls 12/9kg – Ladies use 9′ line
3. 3 Rounds
   10 Power snatch 45/30kg
   10 Burpees
   10 Overhead squats 45/30kg
4. Mile jog cool down

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