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GROUP A

MOBILITY

Shoulders
Hips
Ankles
Thoracic

WARM UP

5mins
Hand stand play

STRENGTH

  1. Pause back squats 7×4 – Every 2nd min, go heavier than last week
  2. Strict pull ups 5×5 – Every 3rd min

WOD

10min AMRAP
10 Toes to bar
10 Deadlifts 112.5/75kg
10 Burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Accrue 2mins in an L-sit

SKILLS DEVELOPMENT

Hand stand hold/push ups/walk

GROUP B

  1. 20min EMOM
    1st – 7/4 Muscle ups
    2nd – 1 Power clean
  2. 5 Rounds
    15 Overhead squats 45/30kg
    30 Double unders
  3. 10min AMRAP
    10 Toes to bar
    10 Deadlifts 112.5/75kg
    10 Burpees
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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