GROUP A

WARM UP

4mins
10 Pause banded goblet squats
20sec pull up hold

MOBILITY

Hipster glide
Pistol of doom
Peanut crunches
Front rack neck opener

STRENGTH

Back squats 7×3

ACCESSORY

Lunge 3x18m

WOD

5 Rounds
10 Thrusters 40/30kg
10 Toes to bar
rest 30sec

GROUP B

1. Broad jump 5×5
2. Snatch grip deadlift 3×1
3. Start a running clock and begin
   12min AMRAP
   15 Box jumps 24/20″ – Open standards (step ups)
   15 Push press 40/30kg
4. at the 20min mark begin
   10min AMRAP
   15 Calorie row
   15 Burpees over the rower

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