GROUP A

WARM UP

4mins
10 Single leg squats
10 Windmills

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Skin the cat stretch

STRENGTH

Back squat 5×5

ACCESSORY

Lunge 3x18m

WOD

3 Rounds
400m Run
3 Rope climbs
20 Wall balls 10/6kg

GROUP B

1. Bench press 3x Heavy doubles
2. Strict pull ups 3x Heavy doubles
3. 10min EMOM
   1st – Handstand walk – measure the distance
   2nd – 5 Box jumps 40/32″
4. 2 Rounds for time – “Bones”
   30 Cal row
   20 Kettlebell snatch 24/16kg
   10 Muscle ups
5. Party muscle extras
   5 Rounds
   Strict Chin ups to failure (5-10)
   French press to failure (8-12)

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