GROUP A

WARM UP

4mins
3 Ball dodge ball

MOBILITY

Skin the cat stretch
Shoulder trigger
Thoracic roll
Hipster glide
Pistol of doom

STRENGTH

Strict muscle ups

TEAM WOD

In teams of 2-3 people
Run 800m – Each person in a relay
3 Rounds – Chip away as a team
50 Pull ups
50 Burpee box jumps
50 Kettlebell swings 32/24kg
Then Run 800m – Each person in a relay

GROUP B

Session 1

1. “JT” 21/15/9
   Hand stand push ups
   Ring dips
   Push ups
2. Team WOD

Session 2

1. 5×5 Broad jumps
2. 5x suicide sprint – 5,10,15m rest plenty between sets
3. 3 Rounds
   Run 400m
   21 Burpees

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