GROUP A

WARM UP

10 Windmills
10 Spiderman push ups

MOBILITY

Thoracic roll
Shoulder trigger
Skin the cat stretch
Hipster glide

STRENGTH

Push press 6×3

ACCESSORY

10min EMOM
1st – Strict pull ups to failure (5-10)
2nd – French press to failure (5-10)

WOD

21/18/15/12/9
Wall balls
Burpees

GROUP B

1. Strict press 5×3 at or above 90%
2. 10min EMOM
   30% max muscle ups unless your got 3 or less
   3 and 2= 2 a min while you can
   1 = 1 min
3. 10min EMOM
   1st – 5 Strict hand stand push ups – Hard
   2nd – 5 Strict pull ups – Hard
4. 10min AMRAP
   5 Power snatch 60/40kg
   30 Double unders

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