GROUP A

WARM UP

4mins
10 Single leg squats
10 Reverse shrugs
10 Hollow swings

MOBILITY

Hipster glide
Pistol of doom
Peanut crunches
Athletes choice

STRENGTH

Back squats 4×6

ACCESSORY

Romanian deadlifts 5×8

WOD

3 Rounds
2min AMRAP
400m run
Max rep pull ups in remaining time
rest 2mins

GROUP B

1. Single leg broad jump 5×5 each side
2. Snatch deadlifts 5×3
3. 6min AMRAP
   20 Wall balls
   20 Cal row
   rest 5mins
4. 5min AMRAP
   12 Chest to bar pull ups
   12 Overhead squats 42.5/30kg
   rest 5mins
5. 4min AMRAP
   Muscle ups

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