GROUP A

WARM UP

4mins
6 Cart wheels
10 Single leg squats

MOBILITY

Hipster glide
Peanut crunches
Pistol of doom
Shoulder trigger

STRENGTH

Overhead squats 5×5

WOD

3 Rounds in teams of 3 or 4
800m Med ball carry 12/9kg – as a team
100m Overhead walking lunge 12/9kg
100 Wall balls 12/9kg
50 Med ball sit ups 12/9kg

Once the WOD begins the ball must not touch the ground until the WOD is finished – 25 Burpee penalty to each team member if the ball touches the ground

GROUP B

1. Strict press 5×5 at or above 75%
2. Max rep unbroken muscle ups – This is a test
3. 10min EMOM
   1st – 7 Strict pull ups
   2nd – 7 Strict hand stand push ups
4. WOD

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