GROUP A

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Skin the cat stretch

OLYMPIC LIFTING

Pausing snatch high pulls 5×5

Pausing at the knee and hip

STRENGTH

If you’ve been squatting for more than 1year test your 1RM

If you haven’t squatted for a year 5×5

WOD

“Helen”
3 Rounds for time
Run 400m
21 Kettlebell swings 24/16kg
12 Pull ups

EXTRAS

ACCESSORY

Romanian deadlifts 4×10

SKILL DEVELOPMENT

Kipping pull ups

GROUP B

De-load week

1. Pausing snatch high pulls 5×5
2. Tall jerks 5×5
3. 10min EMOM
   1st – 5 single leg squats left
   2nd – 5 Single leg squats right
4. “Helen”

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