GROUP A

WARM UP

4mins
10 Single leg squats
Bear crawl

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Athletes choice

STRENGTH

Tyre flips

TEAM WOD

In teams or as an individual complete (45min cut off)
“Whitten”
5 Rounds for time
22 Kettlebell swings 32/24kg
22 Box jumps 24/20″
Run 400m
22 Burpees
22 Wall balls

GROUP B

1. Overhead squat 3×5
2. 3 Rounds
   Max rep chest to bar pull ups
   Max rep plyo push ups
   Rest 1min
3. Team WOD “Whitten”

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