GROUP A

WARM UP

4mins
Dodge ball

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch

STRENGTH

Strict muscle ups

TEAM WOD

In teams of 3 or 4 complete 4mins of each movement with 1min change over

1. Max distance sled push
2. Max calories row
3. Max Deficit hand stand push ups 4.5/3″
4. Max rep pull ups

GROUP B

Session 1

1. 3mins max distance hand stand walk
2. Straight into 10min AMRAP
   2/1 Legless rope climbs
   30 Double unders
3. Team WOD
4. 5 max effort L-sits

Session 2

1. 1600m Jog warm up
2. 5x400m run 1min rest
3. Max rep push ups in 5mins

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