MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

DEADLIFT

Deadlift 1,10,1,20,1,30

CONDITIONING

100 Thrusters for time
Every minute on the minute break and perform double unders

A) 15/9.5kg +5 Double unders or 15 singles
B) 20/15kg +15 Double unders
C) 20/15kg + 25 Double unders

OPTIONAL EXTRAS

Programmed work or

6min AMRAP – moving deliberatly
3 Turkish get ups left 32/24kg
3 Turkish get ups right 32/24kg

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