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GROUP A

WARM UP

4mins
Max pull up hold
10 Goblet squats
Target practice
Lunge and grab your ball and back

MOBILITY

Thoracic roll
Front rack neck opener
Hipster glide
Pistol of doom
10 Leg swings

STRENGTH

Front squats 7×3

WOD

16min EMOM
1st – 16/12 Calorie row
2nd – 10 Strict pull ups
3rd – 10 Front squats at 60% of 3 rep weight
4th – 10 Toes to bar

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Bench supported bridge 5×8

SKILLS DEVELOPMENT

Toes to bar

GROUP B

Go away, and come back on friday

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.