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GROUP A

WARM UP

4mins
10 Scap pull ups
10 Pause banded goblet squats
10 Leg bridges each leg

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

STRENGTH

Lunge 8x12m
complete 10-15 V-ups between each set

WOD

7min AMRAP
35 Double unders
15 Deadlifts 60/40kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Hip extensions 3×10 – really slow

SKILLS DEVELOPMENT

Double unders

GROUP B

Take the day off

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.