MOBILITY

First rib
External rotators
Thoracic
Ankles
Hips

1- GYMNASTICS CONDITIONING

A) 12min EMOM
1st – 7 Strict press
2nd – 7 Strict pull ups

B) 12min EMOM
1st – 7 Strict deficit hand stand push ups
2nd – 7 Strict pull ups

2- CONDITIONING

25min Cut off

A) 4 Rounds
Run 600m
20 Wall balls 9/6kg
20 Kettlebell swings 24/16kg

B) 3 Rounds
Run 800m
30 Wall balls 9/6kg
30 Kettlebell swings 24/16kg

Scale to make sure you can move without breaks

OPTIONAL EXTRAS

Tabata Toes to bar

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