GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger
OLYMPIC LIFT
20mins Snatch doubles at a moderate to heavy weight – ease back into it
STRENGTH
Lunge 5x18m same weight across – set every 3mins
WOD
10min AMRAP
7 Thrusters 45/30kg
7 Pull ups
14 Ball slams 12/9kg
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Good mornings 3×15
SKILLS DEVELOPMENT
Kipping pull ups
GROUP B
- 20mins Snatch doubles at a moderate to heavy weight
- Back squat 7×2 – moderate weight
- 10min AMRAP
7/5 Muscle ups
7 Snatch 60/40kg
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
