GROUP A

WARM UP

4mins
10 Single leg squats
5 Cartwheels or wall climbs

MOBILITY

Shoulder trigger
Thoracic roll
Hipster glide
Pistol of doom

STRENGTH

Back squat 6×4

WOD

4 Round team relay

10 Deficit hand stand push ups 2/1 blocks
10 Front squats 92.5/60kg
10 Burpee box jumps 24/20″

Each athlete on a team complete 4 whole rounds, alternating after each round in a relay style.

GROUP B & COMP

1. 5min AMRAP
   Power snatch 95/60kg
2. 5×3 Bench press
3. 12min EMOM
   1st – 5 Heavy deficit snatch grip deadlifts
   2nd – Max rep muscle ups
   3rd Rest
4. WOD

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