GROUP A

WARM UP

10 Spiderman push ups
10 Reverse shrugs
10 Hollow swings

MOBILITY

Skin the cat stretch
Shoulder trigger
Peanut crunches
Hipster glide

STRENGTH

Bench press 6×4

WOD

8min AMRAP
10 Toes through rings
10 Hand release push ups
10 Deadlifts 102.5/65kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5 Rounds
Max time pull up hold
Max rep french press (8-12reps)

SKILLS DEVELOPMENT

Double unders

GROUP B

1. 10min EMOM
   1 Power snatch + 1 Snatch high pull + 1 Hang snatch
2. 5 Rounds every 2mins
   20 Butterfly chest to bar pull ups
3. 20min AMRAP
   25 Calorie row
   15 Hand stand push ups
   5 Rope climbs

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