GROUP A

WARM UP

2mins
Bear crawl soccer
Then
2×5 windmills each side

MOBILITY

Shoulder trigger
Front rack neck opener
Thoracic roll
Hipster glide
30 Scap pull ups

STRENGTH

15 Strict pull ups
Then
Dips 5×6
Then
15 Strict pull ups

WOD

5 Rounds
3 Rope climbs
6 Kettlebell thrusters 24/16kg
Run 200m

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tricep push ups 5×12

SKILLS DEVELOPMENT

Rope climbs

GROUP B

Take a walk

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