GROUP A

MOBILITY

Hips
Ankles
Thoracic

WARM UP

5mins
Hand stand play

STRENGTH

1. Romanian deadlifts 5×8
2. Strict pull ups 3×10-15

WOD

3 Rounds
50 Squats
50 Double unders
15 Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Weighted planks 5x30sec

SKILLS DEVELOPMENT

Double unders

GROUP B

1. Rest
2. Day

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