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GROUP A

WARM UP

4mins
20 Russian swings
10 Reverse shrugs
10 Hollow swings

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Brabell quickie

STRENGTH

Deadlifts 6×3

WOD

Run 800m
15 Muscle ups
Run 800m

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Single leg hip thrusts 5×10

SKILLS DEVELOPMENT

Rope climbs

GROUP B

30min AMRAP
Row 1000m slow
10 Hollow swings
Run 400m slow
30sec Hand stand hold

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.