MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 HAND STAND PUSH UPS

A) 10min EMOM
1st – 5 Strict press
2nd – 5 Strict pull ups

B) 10min EMOM
6 Strict deficit hand stand push ups 5.5/3cm and 4 Bar muscle ups

2 CONDITIONING

Row 2000m

3 CONDITIONING

A) 10min AMRAP
15 Wall balls 9/6kg
30 Double unders

B) 10min AMRAP
15 Wall balls 12/9kg
30 Double unders

OPTIONAL EXTRAS

Programmed work or

Ring rows and tricep push ups 4×8

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