Skip to main content

GROUP A

MOBILITY

Thoracic
Hips
Wrists

SKILLS

A) Strict pull ups 3×10
If you can do 10 reps at bodyweight work band transitions, if you have a muscle up, do option B

B) Ring muscle ups 3 sets
string together a number that gets you working but doesn’t mess you up.
If you don’t have 10 strict pull ups go and work on developing that strength

 

WOD

5 Rounds
25 Calorie row
25 Wall balls 9/6kg
25 Kettle bell swings 24/16kg
25 Burpees

OPTIONAL EXTRAS

A & B) Tabata toes to bar

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

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