– 9am & 5.30pm classes ONLY –

GROUP A

WARMUP

4 mins
Box ball

MOBILITY

Overhead hang
Pistol of doom
Hipster glide
Barbell quickie
Peanut crunches

STRENGTH

Strict press 6 x 6 @75%
Then
3 x 30m sled push

WOD

6min AMRAP
15 kettle bell swings 32/24kg
30 double unders

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3 x max L-sit hold. 1min rest between efforts

SKILL DEVELOPMENT

3 rounds
10 hollow swings on rings
10 muscle up band transitions
10 dip tucks

GROUP B

1. 20min EMOM
   1st – 15 wall balls 10/6kg – ladies use 9″ target
   2nd – 8 power cleans 60/40kg
   2rd – 8 push jerks 60/40kg
   4th – rest
2. 3 x 30m sled push
3. 6min AMRAP
   15 kettle bell swings 32/24kg
   30 double unders

– 9am & 5.30pm classes ONLY –

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