GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 Reverse shrugs
10 Band pull aparts

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Back squats 4×6

ACCESSORY

10min EMOM
1st – 8 One leg squats left
2nd – 8 One leg squats right

WOD

3 Rounds for time
10 Front squats 60/40kg
10 Chest to bar pull ups

GROUP B

1. 5 Rounds
   25 Band pull aparts
   15 Reverse shrugs
2. Muscle up warm up
3. Olympic warm up
4. 50min AMRAP – at 70-75%MHR
   Row 1200m
   Sand bag carry 1600m

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