GROUP A

WARM UP

4mins
Lunging wheel barrow relays

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athletes choice

SPEED

8 x 15m sled push
Balance the weight and speed – not too slow, not too light

TEAM CHIPPER WOD

In teams of 2-4 people
30 Wall Burpees
60 Back squats 90/60kg
120 Ball slams 12/9kg
240 Double unders

GROUP B

Copy the A’s
then tabata Muscle ups to finnish

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