GROUP A

WARM UP

30sec max strict pull ups
3mins
5 Cartwheels/Handstands
10 Reverse shrugs
Then
30sec max strict pull ups

MOBILITY

Shoulder trigger
Peanut crunches
Hipster glide
Athletes choice

STRENGTH

5 Rounds
5 Dips
10 Ring rows

WOD

5 Rounds
Run 200m
18 Kettlebell swings 24/16kg
8 Pull ups

EXTRAS

ACCESSORY

Kettlebell strict press 4x max effort
choose a weight that keeps each effort between 8-15

SKILL DEVELOPMENT

Muscle up drills

GROUP B

Rest up and get over Bull already

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