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GROUP A

WARM UP

4mins
10 Single leg squats
10 Reverse shrugs
10 Hollow swing

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

Farmers carry 5x30m

TEAM WOD

In teams for time
1 Mile run – together
300 Double unders – One person at a time until 200 reps completed
200 Sit ups – together
30 Rope climbs – One person at a time until 30 reps completed

NOTE: don’t forget to bring long socks to protect your shins on the rope climbs

GROUP B

  1. Deadlift 3×10
  2. Push press 20reps
  3. Group A Team WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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