MOBILITY

Ankles
Hips
Thoracic
Wrists

1 GYMNASTIC STRENGTH

A) In 15mins complete
Pause ring rows and pause bar dips 5×5

B) Slow pause banded muscle ups or 7×3

C) 16min AMRAP
4 Strict muscle ups
15 Wall balls 12/9kg

2 CONDITIONING

20min time cap

A) 6 Rounds
Run 400m
20 Kettle bell swings 24/16kg

B) 4 Rounds
Run 600m
30 Kettlebell swings 24/16kg

C) 4 Rounds
Run 800m
30 Kettle bell swings 24/16kg

OPTIONAL EXTRAS

Programmed work or

3 Rounds
20m Reverse bear crawl
20 Grass hoppers per side
20 Shoulder taps
20sec Ring turn out hold

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