MOBILITY

Thoracic
Hips
Front rack
Ankles

1- PULL UPS

A) 50 Strict pull ups for time

B) Build to a heavy set of 5 Strict pull ups
Then 60 Chest to bar pull ups for time

2- TEAM CONDITIONING

A) In teams of 2-4 people complete 20min AMRAP of
10 Wall climbs
30m KB Front rack walking lunge 24/16kg
40 Calorie row and each team member runs 200m each

B)  In teams of 2-4 people complete 20min AMRAP of
20 Strict hand stand push ups
30m KB Front rack walking lunge 24/16kg
40 Calorie row and each team member runs 200m each

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