GROUP A

WARM UP

4mins
Bear crawl soccer

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Shoulder trigger

STRENGTH

Dips 5×5

TEAM WOD

20min AMRAP in teams of 2-3
30 Hand stand push ups
30 Burpee box jumps
30 Chest to bar pull ups

GROUP B

1. Bear crawl soccer
2. 10min AMRAP
   4 Rope climbs
   10 Power cleans 60/40kg
3. Team WOD
4. 3 Super sets
   12 Ring rows
   12 Close grip bench
   max strict toes to bar

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