GROUP A

WARM UP

4mins
10 Pause banded goblet squats
Bear crawl

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Athletes choice

STRENGTH

Deadlift 7×3

ACCESSORY

Sled push 5x30m

WOD

3 Rounds
10 Thrusters 52.5/35kg
12 Pull ups

GROUP B

1. Sand bag carry to Mordor Alex surf club and back keeping heart rate between 70-75% MHR

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