MOBILITY
Thoracic
Hips
Front rack
Ankles
1- GYMNASTIC SKILL
A) 10min Hand stand skills
B) 10min EMOM
1st – 15m Hand stand walk
2nd – 10 Toes to bar
2- TEAM CONDITIONING
A) In teams of 2-3 people complete 2 Rounds
10 Rope climbs
30 Strict hand stand push ups
50 Wall balls 9/6kg to a 10/9′ target
70 Calorie row
B) In teams of 2-3 people complete 2 Rounds
20 Rope climbs
40 Strict deficit hand stand push ups 5.5/3cm
60 Wall balls 12/9kg to a 10/9′ target
80 Calorie row

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