GROUP A & B

MOBILITY

Ankles
Hips
Thoracic
Overhead

WARM UP

5mins
Bear crawl soccer

STRENGTH

A) 5 Rounds 30m Farmers carry + Hand stand hold

B)  5 Rounds 30m Farmers carry + Hand stand walk

WOD

5 Rounds
Reverse suicide sprint (18/15/12/9/6/3m)
rest as needed between rounds

Score is the accumulated total time of each round

OPTIONAL EXTRAS

A & B) Muscle ups drills
Swings + Dip tucks + Transitions

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