GROUP A

MOBILITY

Ankles
Hips
Thoracic

WARM UP

Gymnastics obstacle course

SKILLS

Kettle bell snatch

TEAM WOD

20min AMRAP in teams of 2 or 3
20 Power clean and jerks 60/40kg
30 Chest to bar pull ups
40 Back squats 60/40kg

GROUP B

Session 1

1. 21min AMRAP
   1st – 7/4 Muscle ups
   2nd – 60 Double unders
   3rd – 20 Wall balls
2. Team WOD

Session 2

1. 3x30m Broad jumps
2. 3 x 200m sprint – rest as needed
3. 3 Rounds
   Run 400m
   21 Burpees

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