GROUP A

WARM UP

4mins
Bear crawl
10 Windmills

MOBILITY

Peanut crunches
Shoulder trigger
Barbell quickie
Hipster glide

STRENGTH

Push press 7×3

ACCESSORY 1

Ring rows 4×8 – Every 2mins

ACCESSORY 2

French press 4×8 – Every 2 mins

WOD

Row 500m x3
Score is the total time rowing – Go all out, rest between sets.

GROUP B

REST DAY

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