GROUP A

WARM UP

4mins
10 Russian swings
10 Spiderman push ups

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

Farmers carry 2x60m

TEAM WOD

Run 800m each

Then 3 rounds each of
20 Hand stand push ups
20 Pull ups
20 Power cleans 42.5/30kg or 20 Deadlifts 60/40kg

Then run 800m each

To be completed in a relay fashion

EXTRAS

GROUP B

1. Back squat 20RM
2. Dumbell bench 3×12
3. Team WOD

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