GROUP A
MOBILITY
Shoulders
Hips
Ankles
Thoracic
WARM UP
5mins
Hand stand play
STRENGTH
- Pause back squats 7×4 – Every 2nd min, go heavier than last week
- 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
- 20min EMOM
1st – 7/4 Muscle ups
2nd – 1 Power clean - 5 Rounds
15 Overhead squats 45/30kg
30 Double unders - 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.