GROUP A

WARM UP

4mins
10 Single leg squats
10 Spiderman push ups
10 Hollow swings

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Back squat 7×3

ACCESSORY

Romanian deadlifts 4×10 every 2mins

WOD

7min AMRAP
5 Toes to bar
5 Burpee box jumps 24/20″

GROUP B

1. 3 Position snatch x5 – go heavy
2. Back squats 5×5 at or above 80%
3. Good mornings 4×10 – every 90sec, big range make sure it burns every set
4. “Grace” 30 clean and jerks for time 61/42.5kg
5. Accrue 2mins L-sit hang

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