GROUP A

WARM UP

4mins
Dodge ball

MOBILITY

Shoulder trigger
Front rack neck opener
Thoracic roll
Hipster glide

STRENGTH

Strict press 6×6 at 75%

Then

2 Rounds
As many strict pull ups as possible in 1min
1min rest

WOD

12min AMRAP
10 Hand stand push ups
7 Cleans 85/55kg or 14 Front squats non oly
15 Toes to bar

EXTRAS

ACCESSORY

Bent over row 5×10

SKILL DEVELOPMENT

Toes to bar

GROUP B

1. Row preset 9×1:40/:20 rest
2. 12min AMRAP
   10 Hand stand push ups
   7 Cleans 85/55kg or 14 Front squats non oly
   15 Toes to bar

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