GROUP A

WARM UP

4mins
10 Windmills
Bear crawl

MOBILITY

Shoulder trigger
Peanut crunches
Skin the cat stretch
Hipster glide

STRENGTH

Dips 4×4
and Ring rows 4×6

ACCESSORY

Tricep pushdowns

WOD

3 Rounds
30cal Row
30m Goblet Walking Lunges 32/24kg
30 Burpees
Rest 1min

GROUP B

1. Find 1RM seated box jump
2. Deficit snatch high pull 5×3
3. 10min AMRAP
   Row 20cal
   20 Ball slams
4. Rest 5mins 6min AMRAP
   6 Power clean and jerks 60/40kg
   10 Toes to bar

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