GROUP A

WARM UP

4mins
10 Windmills
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

Overhead squat 5×5

TEAM WOD

3 Rounds
Med ball carry 800m 10/6kg
100 Wall balls 10/6kg
50 Pull ups – with med ball between feet 10/6kg

GROUP B

1. Back squat 20reps heavier than last week
2. Max effort muscle ups
3. Team WOD

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