GROUP A
WARM UP
4mins
10 Russian swings
10 Reverse shrugs
10 Band pull aparts
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger
STRENGTH
Overhead squat 5×3
WOD
21km Row
Just kidding
2 Rounds – in teams
50 Back squats 60/40kg
40 Kettlebell swings 32/24kg
30 Hand stand push ups
20 Burpee box jumps 24/20″
10 Rope climbs
GROUP B
If you are doing the open then just do 1
- Farmers carry 5x30m
- WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
