GROUP A

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Overhead hang

OLYMPIC LIFT

Every 2mins for 7 rounds
3 cleans
Dump the bar after each clean

STRENGTH

5×3 Deadlifts

WOD

15min AMRAP
200m Run
10 Toes to bar
20m Overhead lunge 20/15kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
1st – 8 Single leg squats right
2nd – 8 Single leg squats left

SKILLS DEVELOPMENT

Toes to bar

GROUP B

7 Rounds
5min easy row
2min skill work – any technical skill, just take it easy

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