GROUP A

MOBILITY

Wrists
Thoracic
Overhead
Ankles
Hips

SKILLS

Hand stand holds/walk

STRENGTH

Back squats 7×5 at 75% +2-10kg

WOD

5min AMRAP
7 Burpee box jumps 24/20″
7 Pull ups

OPTIONAL EXTRAS

100 V-ups for time

GROUP B

Running clock

1. 00:00 6min AMRAP
   10 Back squats 85/55kg
   3/2 Muscle ups
2. 20:00 for time 40/30/20/10 20min time cap
   Wall balls 9/6kg ladies use 9′ line
   Hang power cleans 45/30kg
   Burpees
3. 50:00 3 Rounds
   Run 400m
   21 Push jerks 45/30kg
   12 Calorie row

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