GROUP A

WARM UP

4mins
5 Cartwheels
10 Single leg squats

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athletes choice

STRENGTH

Farmers carry 3x15m

WOD

20min AMRAP in teams as a round relay
20 Box jumps 24/20″
20 Ball slams 12/9kg
Suicide run

GROUP B & COMP

If you are doing the open but still want to lift then do 1&2 only

1. Power clean heavy single
2. Dips 3×5
3. WOD

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