GROUP A

WARM UP

4mins
20 Russian swings
5 Cartwheels

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Shoulder trigger

STRENGTH

Overhead squats 3×5

WOD

25min AMRAP in teams
400m Sand bag carry 30/20kg
10 Rope climbs

GROUP B

If you aren’t doing the open

1. Farmers carry 3x30m
2. Overhead squats 3×5
3. WOD

If you are doing the open, just do the farmers carry

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