GROUP A

WARM UP

4mins
Box ball

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

1. Every 3mins x 5 Rounds
   5 Heavy back squats – across
2. Every 2mins x 3 Rounds
   5-10 Strict pull ups

WOD

7 Rounds – 15min cut off
7 Deadlifts 112.5/75kg
7 Hand stand push ups
7 Burpees

Pick a weight you could do 7 reps unbroken without to much trouble when fresh

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Toes to bar 3×20

SKILLS DEVELOPMENT

Toes to bar

GROUP B

1. 10min EMOM
   6 Deadlifts 142.5/95kg
   6 Deficit hand stand push ups 4.5/3″
   That means both movements in the minute
2. Jackie – For time
   Row 1000m
   50 Thrusters 20/15kg
   30 Pull ups
3. 4 Rounds
   50 Double unders
   5 Power cleans 100/60kg
   15 Burpees over the bar

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