GROUP A

WARM UP

Wheel barrow relays

MOBILITY

Shoulder trigger
Thoracic roll
Hipster glide
30 Scap pull ups

GYMNACTIC STRENGTH

6 Rounds
5 Strict hand stand push ups
2 Legless rope climb

WOD

For time
50 Calorie row
50 Squats
50 Ball slams 12/9kg
50 Jump pull ups – Bar at wrist height
50 Sit ups
50 Push ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata L-sit

SKILLS DEVELOPMENT

Row technique

GROUP B

1. Romanian deadlifts 5×8
2. 5min AMRAP
   Clusters 75/50kg
3. 8min AMRAP
   5 Power snatch 60/40kg
   30 Double unders
4. 10min AMRAP
   3 Rope climbs
   5 Deficit hand stand push ups 4.5/3″
   11 Box jumps 30/24″

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