GROUP A

MOBILITY

Ankles
Hips
Thoracic
Warm up shoulders with scap pull ups

SKILLS

6min EMOM
4-10 Toes to bar

Then

30sec Hollow rocks or hollow holds
30sec rest

This is skill work so don’t blow your midline out completely before you squat.

STRENGTH

Back squats 8×4 at 80% +1-5kg

WOD

For time
50 Calorie row
40 Kettle bell swings 24/16kg
30 Pull ups
20 Burpee box jumps 24/20″

OPTIONAL EXTRAS

100m Bear crawl

GROUP B

Rest up

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