GROUP A

WARM UP

4mins
10 Goblet squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

STRENGTH

Pause front squats 5×5

WOD

5 Rounds starting every 4mins
Run 400m

Score is total of all runs
Rest in the remainder of the 4mins

ACCESSORY

5x30sec Weighted plank

GROUP B & COMPETITORS

1. Deadlift 7×1 at or above 90%
2. Strict press 4×2 at or above 90%
3. Group A WOD

COMPETITORS EXTRAS

Pick one

Lifting/power

1. Oly warm up
2. Block snatch pull 5×5
3. Pause jerk dip squats 5×5
4. 5 Rounds
   5 Broad jumps
   10 Double russian swings 32/24kg
   30sec rest

Gymnastics

1. Muscle up warm up
2. 10min EMOM
   Unbroke hand stand walk – If you drop, rest
3. 3 Rounds max skin the cats
4. 21/15/9
   Pull ups
   Push ups
   Burpees

Endurance

1. 3 Rounds
   Row 3mins – 1km pace +5sec/500m
   Rest 1min
   Row 3mins – 1km pace +15sec/500m
   Rest 1min
   Row3mins – 1km pace +25sec/500m
2. 1600m light jog/walk cool down

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