GROUP A

WARM UP

10 Pause banded goblet squats
10 Band pull aparts
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

STRENGTH

Pause front squats 5×5

WOD

3 Rounds
Run 800m
4 Rope climbs
10 Strict hand stand push ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 5×12 – every 2mins

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. Lunge 3x18m
2. Ring dips 5×5
3. 3 Rounds
   Run 800m
   5 Rope climbs
   20 Strict hand stand push ups

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