GROUP A & B

MOBILITY

Ankles
Hips
Thoracic
Overhead

1 – Overhead Strength

A) Every 2mins x 10
3 Strict press

B) 20min EMOM

1. 5 Strict deficit hand stand push ups
2. 20 Chest to bar pull ups

2 – Running WOD

For time
Run 1600m
Rest 3mins
Run 1200m
Rest 2mins
Run 800m
Rest 1min
Run 400m

OPTIONAL EXTRAS

A & B) Close grip bench press 4×10

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