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GROUP A

WARM UP

4mins
Bear crawl soccer

MOBILITY

Peanut crunches
Hipster glide
Skin the cat stretch
Trap stretch

STRENGTH

Bench press 7×3

STRENGTH WOD

3 Rounds – not for time but weight
10 Strict weighted pull ups
15 Strict weighted dips
30 V-ups

18min time cap

OPTIONAL EXTRAS – PICK ONE

Stretch out – 2mins each stretch

  1. Couch stretch each leg
  2. Spiderman lunge each leg
  3. Overhead hang each arm

GROUP B

Chull out cuz

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.