GROUP A

WARM UP

4mins
Bear crawl
20 Russian swings

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Athletes choice

STRENGTH

Deadlifts 6×2

ACCESSORY

10min EMOM
1st – 8 Single leg squats left leg
2nd – 8 Single leg squats right leg

WOD

3 Rounds
Sprint 800m
rest 3mins

16min cut off – scale the distance if you cannot run 800m in 3mins or less

GROUP B

Recovery day – Spend 40mins at 70%MHR – Walk, run, row, cycle, swim, burpees etc

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