GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFT

5×4
Snatch deadlift + hang snatch high pull

STRENGTH

Push press 6×6

WOD

50 Calorie row
50 Push ups
50 Kettlebell swings 24/16kg
Run 400m

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
1st – 10 Tricep push ups
2nd – 10 Ring rows

SKILLS DEVELOPMENT

Double unders

GROUP B

90min Walk

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