GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Reverse shrugs
10 Hollow swings

MOBILITY

Skin the cat stretch
Peanut crunches
Shoulder trigger
Hipster glide

STRENGTH

Bench press 4×8

WOD

8min AMRAP
10 Wall balls 10/6kg
10 Pull ups

OPTIONAL EXTRA ACCESSORY

10min EMOM
1st – 10 Push ups
2nd- 10 Ring rows

GROUP B

1. 10min EMOM
   1 Power snatch + 1 Hang snatch + 1 Snatch
2. 5 Rounds every 2mins
   10 Butterfly chest to bar pull ups
3. 18min AMRAP
   Row 20 cal
   15 Overhead squats 42.5/30kg
   10 Burpee box jumps 24/20″

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