GROUP A

WARM UP

4mins
10 Band pull aparts
5 Cartwheels or hand stands
Wheel barrow

MOBILITY

Shoulder trigger
Front rack neck opener
Thoracic roll
Hipster glide

STRENGTH

Bench press 10×4 – Heavier than last week

WOD

15min AMRAP
2 Rope climbs
10 Hand stand push ups
10 Box jumps 24/20″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

French press 4×15

SKILLS DEVELOPMENT

Toes to bar

GROUP B

Bugger off and have a good rest

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