GROUP A

MOBILITY

Hips
Ankles
Thoracic

WARM UP

4mins
Bear crawl soccer

STRENGTH

1. Pause back squat 5×6 – Every 3rd min
2. Strict pull ups 4×10 – Every 3rd min

WOD

21/15/9
Kettle bell swings 32/24kg
Jump lunges (each side)

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 3×10

SKILLS DEVELOPMENT

Rope climbs

GROUP B

1. 10min AMRAP
   9 Hand stand push ups
   5 Cleans 85/55kg
2. 12min EMOM
   1st – 20/15 Calorie row
   2nd – 4 Rope climbs
3. 3 Rounds
   Run 800m
   30 Wall balls 9/6kg girls use 9′ line

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