MOBILITY

Ankles
Hips
Thoracic
Wrists

1 BACK SQUAT

A) Build to a heavy set of 5

B) 1RM test

2 OVERHEAD PRESS

A) Kettlebell strict press
Pick a weight and max out your reps
If you can get more than 12 go up to the next weight

B) Strict hand stand push ups
Max reps – no scaling
Hands no wider than 90cm (Black tape)

3 CONDITIONING

“Helen” 3 Rounds
Run 400m
21 Kettlebell swings 24/16kg
12 Pull ups

Beat your time from 2 weeks ago

OPTIONAL EXTRAS

Programmed work or

Practice hand stand shrugs

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