GROUP A

MOBILITY

Ankles
Hips
Thoracic

SKILLS

Kipping/butterfly pull ups

STRENGTH

Back squats 8×4 at 80% + 2-10kg

WOD

5 Rounds
20sec row for calories
10sec rest
20sec Strict burpees
10sec rest
20sec Wall balls 9/6kg ladies use 9′ line
10sec rest

OPTIONAL EXTRAS

10/8/6/4/2
Single leg deadlifts left leg 2×24/16kg
Single leg deadlifts right leg 2×24/16kg

GROUP B

Rest day

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