GROUP A

WARM UP

4mins
10 Russian swings
10 Spiderman push ups

MOBILITY

Hipster glide
Thoracic roll
Overhead hang
Barbell quickie

STRENGTH

Deadlifts 6×3

WOD

7min AMRAP
3 Wall climbs
7 Toes to bar

OPTIONAL EXTRA ACCESSORY

3x18m Lunge

GROUP B

1. Row 10,9,8,7,6,5,4,3,2,1 mins at 1km pace + 20 to 30sec/500m

2. 30sec sprint then  30sec rest after each round

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