GROUP A

MOBILITY

Hips
Ankles
Thoracic

STRENGTH

Back squats 10×3 at 85%

WOD

Team chipper – teams of 2 or 3
5 Rounds
12/8 Muscle ups
30 Deadlifts 102.5/60kg
20 Thrusters 62.5/40kg

GROUP B

1. 15min EMOM
   1st – 3 Heavy push press
   2nd – 3 Heavy pull ups
   3rd – rest
2. Straight into 5 Rounds
   every 3mins complete quickly
   Row 250/200m
   12 Burpees
   The aim is to get used to working at a potential WOD pace
3. Team chipper
   5 Rounds
   15/10 Muscle ups
   30 Deadlifts 102.5/60kg
   20 Thrusters 62.5/40kg

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