GROUP A

MOBILITY

Hips
Ankles
Thoracic

SKILLS

10min EMOM
10 Chest to bar pull ups

STRENGTH

Back squats 7×5 at 75%

WOD

3 Rounds
2 Rope climbs
400m Run
11 Hand stand push ups

OPTIONAL EXTRAS 

9/7/5
Strict toes to bar
Single leg squats

GROUP B

1. 10 Rounds for time
   3/2 Muscle ups
   30 Double unders
2. 21min EMOM
   1st – Cal row
   2nd – Wall balls
   3rd – rest
3. 6min AMRAP
   10 Overhead squats 45/30kg
   10 Burpees

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