GROUP A

WARM UP

4mins
Bear crawl
10 Windmills

MOBILITY

Shoulder trigger
Peanut crunches
Skin the cat stretch
Pistol of doom

STRENGTH

Push ups/Bench press 6×3

ACCESSORY 1

Strict toes to bar 5×8 – every 2mins

ACCESSORY 2

French press 4×8 – every min

WOD

3 Rounds
Run 800m
15 Push press 40/30kg

GROUP B

1. 10min EMOM – 1 Vertical leap
2. Romanian deadlifts 5×6
3. 10min EMOM
   1st – 6 Strict deficit hand stand push ups
   2nd – 2/1 Seated legless rope climbs
4. 2 Rounds for time
   50 Cal row
   25 Thrusters 60/40kg

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