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GROUP A

WARM UP

4mins
Clap game

MOBILITY

Shoulder trigger
Thoracic roll
Peanut crunches
Hipster glide

STRENGTH

6 Rounds
5 Bench press
10 Strict pull ups

WOD

For time
200m Sled pull 30/20kg
100m Walking lunge
50 Kettlebell swings 24/16kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Strict press 4×12

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

Take a break

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.