GROUP A

WARM UP

4mins
10 Windmills
10 One legged squats

MOBILITY

Peanut crunches
Shoulder trigger
Hipster glide
Athletes choice

STRENGTH

Strict press and Pull ups 5×5

ACCESSORY

Weighted plank hold 3x1min

WOD

For time
Row 500m
rest 1min
30 Front squats 60/40kg
rest 1min
30 Burpee pull ups

GROUP B and COMPETITORS

1. Seated box jump 10 jumps total below best height
   1 Jump EMOM
2. Clean pull 5×3 @105-110%
3. 20m Farmers carry max effort
4. 12min AMRAP
   30 Pull ups
   30 Wall balls

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