GROUP A

WARM UP

4mins
10 Spiderman push ups
5 Skin the cats

MOBILITY

Peanut crunches
Skin the cat stretch
Hipster glide
Pistol of doom

STRENGTH

Push ups or Bench press 6×3

ACCESSORY

Ring rows and French press 4×10

WOD

10min AMRAP
10 Front squats 60/40kg
20 Russian swings 32/24kg

GROUP B

1. 10min EMOM
   1 Snatch at or above 85%
2. 7×3 Back squat
3. 5min AMRAP
   5 Squat cleans
   5 Bupee box jump overs
   rest 5mins
4. 10min AMRAP
   5 Strict deficit hand stand push ups 2/1 blocks
   5 Strict weighted pull ups 10/5kg

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