GROUP A

MOBILITY

Ankles
Hips
Thoracic
Traps

WARM UP

5mins Kipping pull ups/swing practice

STRENGTH

1. Pause squats back squats 5×5 – every 3rd min, go heavier than last week
2. Strict pull ups 7×3 – every 3rd min, make them tough

WOD

5 Rounds – 12min time cap
15 Wall balls 10/6kg
15 Kettle bell swings 24/16kg
40 Double unders

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 3×15

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. 5 Rounds
   Every 2mins – 20 chest to bar pull ups – unbroken
2. 12min AMRAP
   10/8 calorie row
   10 Burpee box jumps 24/20″
   10 Hang power cleans 60/40kg
3. 5 Rounds – 12min time cap
   15 Wall balls 10/6kg
   15 Kettle bell swings 24/16kg
   40 Double unders

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