GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Reverse shrugs
10 Hollow swings

MOBILITY

Shoulder trigger
Hipster glide
Thoracic roll
Skin the cat stretch

STRENGTH

Dips 4×6

ACCESSORY

10min EMOM
1st- 5 Strict pull ups
2nd- Max L-sit hold

WOD

Row 1km
50 Hand release push ups

GROUP B

1. Back squat Heavy 5reps, 5×2 at same weight
2. Deficit snatch grip deadlift 5×5
3. 7min AMRAP
   15 Toes to bar
   15 Burpee box jumps 24/20″

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