GROUP A

WARM UP

4mins
Obstacle course

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch

STRENGTH

Bench press 4×8

TEAM WOD

25min AMRAP – In teams or as an individual
10 Rope climbs
20 Deficit hand stand push ups 6/4″
30 Strict burpee box jumps 24/20″
40 Pull ups

GROUP B

1. Every 2mins x 5 rounds
   50% max muscle ups or max reps if under 5 reps
2. WOD as an individual
3. 3 Rounds
   1min max double unders
   1min max strict toes to bar

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