GROUP A

WARM UP

max rep strict pull ups in 30sec
Then
3mins
Bear crawl soccer
Then
max rep strict pull ups in 30sec

MOBILITY

Shoulder trigger
Thoracic roll
Skin the cat stretch
Athletes choice

STRENGTH

Strict press  4×4

STRENGTH WOD

“Lynne”
20mins to complete – 5 Rounds
Max rep Bench press at bodyweight
Max rep Pull ups (Kipping)
Rest as needed between sets

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tricep push ups 3×10

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

“Bull”
2 Rounds for time
200 Double unders
50 Overhead squats 60/40kg
50 Pull ups
Run 1 mile

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