GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFTING

Hang snatch 5×2

STRENGTH

Back squats 3×5 at 60%
then
3x30m sled push

WOD

2 Rounds
40/30 Calorie row
6 Rope climbs
40 Wall balls 10/6kg

EXTRAS

ACCESSORY

Strict toes to bar or reverse sit ups 4×12

SKILL DEVELOPMENT

Rope climbs

GROUP B

1. Hang snatch 5×2
2. Back squats 5×5 at 85%
3. 16min EMOM
   1st – 7/4 Muscle ups
   2nd – 8 Push jerks 80/50kg
   3rd – 7/4 Muscle ups
   4th – 14 Burpees
4. Row 1km

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