MOBILITY

Ankles
Hips
Thoracic
Front rack
Wrists

1- GYMNASTICS CONDITIONING

A) 9/7/5
Wall climbs
Dips
Hand release push ups

B) Strict “JT” 21/15/9
Strict hand stand push ups
Strict ring dips
Push ups

2- CONDITIONING

A) 5 Rounds for time – 30min time cap
Run 400m
10 Front squats 60/40kg
12 Pull ups

B) 5 Rounds for time – 30min time cap
Run 400m
15 Cleans 60/40kg
20 Pull ups

OPTIONAL EXTRAS

Weighted plank 5x30sec

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