GROUP A

WARM UP

4mins
10 Band pull aparts
20sec Pull up hold
10 Russian swings

MOBILITY

Skin the cat stretch
Peanut crunches
Barbell quickie
Hipster glide

STRENGTH

Push ups/Bench press 7×3

ACCESSORY

10min EMOM
1st – 8 Ring rows
2nd – 8 Tricep push downs

WOD

3 Rounds
10 Push press 60/40kg
15 Toes to bar
15 Kettlebell swings 32/24kg

GROUP B

1. 10min EMOM
   1st – 10 Pull ups
   2nd -10 Pistol squats – add weight as necessary
2. 40min AMRAP
   Row 800m
   Run/walk 400m
   At 80% MHR

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