GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Windmills

MOBILITY

Hipster glide
Peanut crunches
Shoulder trigger
Skin the cat stretch

STRENGTH

Push ups/Bench press 7×3 and
Strict pull ups 4×8
(not as a superset)

ACCESSORY

Hanging Tabata L-sit

WOD

7min AMRAP
30m Goblet walking Lunges 24/16kg
3 Wall climbs

GROUP B

1. EMOM x7mins
   3 Touch and go snatch – AHAP
2. Push press 6×4
3. 10min AMRAP
   30m Farmers carry 85/55kg
   20 Wall balls 12/9kg
   10 Weighted bar dips 20/10kg
   Make sure this is done before the class begins the WOD. You guys own the floor for this WOD, Group A’s own it for theirs
4. 3Rounds
   500m row
   rest 30sec
   Max rep fat bar chest to bar pull ups
   rest 90sec

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