GROUP A

WARM UP

Bear crawl
10 single leg squats

MOBILITY

Shoulder tigger
Peanut crunches
Hipster glide
Athletes choice

WOD

2 Rounds in teams of 2-4 ppl
100 Cal Row
100 Kettlebell swings 32/24kg
100 Pull ups
100 Burpees

GROUP B

1. Back squat quickly build to a heavy 3reps -10mins max time
2. 3 Rounds of unbroken reps
   4 Power cleans – 3 Squat cleans – 2 Thruster jerks – 1 Push jerk 85/56kg
   Rest 1min
3. WOD

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