GROUP A

WARM UP

4mins
Bear crawl soccer

MOBILITY

Hipster glide
Thoracic roll
Front rack neck opener
Athletes choice

STRENGTH

16min EMOM
1st – 10 Heavy double russian swings
2nd – 5 Strict press as heavy as possible

WOD

“ANGIE”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
8 Single leg squats

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. Deficit snatch deadlift 5×5
2. “Murph”
   Run 1600m
   100 Pull ups
   200 Push ups
   300 Squats
   Run 1600m

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