GROUP A

WARM UP

4mins
10 Single leg squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

Front squat 5×5

ACCESSORY

Lunges 3x18m

WOD

9min AMRAP
3 Wall climbs
36m Bear crawl
12 Toes to bar

GROUP B & COMPETITORS

REST OR CATCH UP DAY

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