GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 Reverse shrugs
5 Hollow swings

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

STRENGTH

Front squats 3x 10RM

ACCESSORY

Good mornings 4×8

WOD

7min AMRAP
7 Pull ups
14 Wall balls 10/6kg

GROUP B & COMP

Back off week

1. 4×1 Snatch @90%
2. 3×5 Front squats @ 75%
3. 10min EMOM
   1st – Muscle ups, pick a number
   2nd – 50 Double unders
4. 7min AMRAP
   7 Chest to bar pull ups
   14 Wall balls 12/9kg

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