WARM UP

4mins
10 Russian swings
5  Cartwheels

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

Strict hand stand push ups and Ring rows 5×5

SKILL

Sled push 5×15

WOD

“Helen” – 3 Rounds
Run 400m
21 Kettlebell swings 24/16kg
12 Pull ups

COMPETITORS

Row workout

• 3x (300m, 250m, 200m at 1k pace)
• 30sec rest b/t reps
• 4min rest b/t sets

Then WOD

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