MOBILITY

1 GYMNASTIC STRENGTH

A) 3 Rounds max reps
Kettle bell strict press – pick a weight you can get between 8-15 reps

B)  3 Rounds max reps
Strict deficit hand stand push ups – pick a height you can get between 8-15 reps

2 CONDITIONING

A) 3 Rounds
Run 400m
10 Single arm kettlebell snatch right 24/16kg
10 Single arm kettlebell snatch left 24/16kg
6 Burpee pull ups

B) 3 Rounds
Run 400m
10 Single arm kettlebell snatch right 32/24kg
10 Single arm kettlebell snatch left 32/24kg
6 Bar muscle ups

BODY MAINTENANCE

2mins each
Downward dog
Spiderman lunge left
Spiderman lunge right
Hand cuff stretch

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