WARM UP

4mins
20 Russian swings
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

WOD

“Murph” – As a team or individual – 40min Cut off

1600m Run then

• 100 Pull ups
• 200 Push ups
• 300 Squats – Partition  pull ups, push ups and squats as needed

Then 1600m Run

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