GROUP A
MOBILITY
Pistol of doom
Hipster glide
Front rack neck opener
Thoracic roll
OLYMPIC LIFT
Hang cleans 5×3
STRENGTH
Deadlifts 7×5
WOD
3x500m Row – Score is total time
Rest 3-4mins between efforts
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Lunge 3x18m
SKILLS DEVELOPMENT
Double unders
GROUP B
- Hang cleans 5×3
- Sled push 5x30m
- 10min AMRAP
10 Power snatch 45/30kg
30 Double unders
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
