GROUP A

MOBILITY

Ankles
Hips
Thoracic
Wrists

WARM UP

4mins
Dodge ball

SKILL

Kettle bell snatch

TEAM WOD

For time in teams of 2-3
Run 400m each
120 Wall balls
Run 400m each
100 Deadlifts 85/55kg
Run 400m each
80 Toes to bar
Run 400m each
60 Hand stand push ups

GROUP B

1. 6min EMOM
   1st – 7/4 Muscle ups
   2nd – 20/15 Calorie row
2. Rest 1min then 6min EMOM
   1st – 7/4 Muscle ups
   2nd – 20 Wall balls
3. Team WOD but in pairs only

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