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.