GROUP A

MOBILITY

Thoracic
Hips
First rib

SKILLS

Hollow swings or muscle up drills

WOD

For time – In teams of 2/3 people
150 Chest to bar pull ups
120 Kettle bell swings 24/16kg
90 Overhead squats 45/30kg
60 Burpee box jumps 24/20″

OPTIONAL EXTRAS

GROUP B

1. 10min EMOM
   1st – 10 Push jerks 60/40kg
   2nd – 50 Double unders
2. WOD

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