GROUP A

WARM UP

4mins
Cart wheels down the floor
Max pull up hold

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH CARRY

Farmers carry 5x15m

TEAM WOD

20min AMRAP in teams of 2-4 people
10 Rope climbs
20 Thrusters 60/40kg
30 Deadlifts 102.5/70kg

GROUP B

1. 10min AMRAP
   5 Strict deficit hand stand push ups 4.5/3″
   10 Chest to bar pull ups
2. TEAM WOD
3. 3×20
   Hip extensions
   Toes to bar

GROUP B COMP EXTRAS

1. Mile run warm up – light pace
2. 5x800m Run – fast
   400m Walk recovery
3. Tabata push ups

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