GROUP A

WARM UP

4mins
Gymastics obstacle course

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Skin the cat stretch

STRENGTH

Muscle ups

TEAM WOD

30 Pull ups – each team member at the same time
Then
3 Rounds – each person as a relay
18m Overhead lunge 20/15kg
21 Burpees
18m Overhead lunge 20/15kg
Then 30 Pull ups

GROUP B

1. 15min EMOM
   1st – 5 Push press
   2nd – 5 Strict pull ups
   3rd – Rest
2. Team WOD
3. 3×20 Toes to bar

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