GROUP A

WARM UP

4mins
Bear crawl
10 Russian swings

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Farmers carry 3x30m

WOD

3 Rounds in teams – relay
10 Push press 60/42.5kg
15 Front squats 60/42.5kg
20 Deadlifts 60/42.5kg
25  Pull ups

Team members must complete a full round by themselves before tagging the next member in. Each member must complete 3 rounds

GROUP B

A bit of volume to start the next cycle

1. Snatch 10min EMOM – Heavy or light you choose
2. Back squat 5×5 Starting weight 75% – no failed reps, no slow reps, no exceptions
3. Every 2mins x5 – 8 Good mornings – medium weight, big range of motion
4. Group A WOD

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