GROUP A & B

MOBILITY

Thoracic
Wrists
Hips

Avoid stretching your lats heavily

GYMNASTICS

A) Muscle up drills or Body building pull ups and dips

B) 10min EMOM
1st – 30sec Muscle ups
2nd – 30sec Hand stand hold

LIFTING

A) Deadlifts 5×5

B)  21/15/9
Deadlifts 100/65kg
Overhead squats 60/40kg

WOD

A) 15min AMRAP
Run 400m
15 Kettlebell swings 24/16kg

B) 15min AMRAP
Run 400m
12 Power snatch 45/30kg *

* Power snatch must be touch and go, with only 1 break allowed

OPTIONAL EXTRAS

A & B) 50 Strict toes to bar

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