GROUP A

MOBILITY

Overhead
Thoracic
Hips
Ankles

WARM UP

4mins
Quiddich

SKILL

Hand stand hold/walk

TEAM WOD

Surprise WOD

GROUP B

Session 1

1. 15min EMOM
   1st – 10 Strict hand stand push ups
   2nd – 3/2 Legless rope climbs
   3rd – 10 Romanian deadlifts 55-60% of deadlift
2. Surprise WOD

Session 2

1. 2x800m Run rest 5mins between efforts
2. 4x400m Run rest 4mins between efforts
3. 6x200m Run rest 2mins between efforts
4. 10x100m Run rest 1min between efforts

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