MOBILITY

Thoracic
Hips
Front rack
Ankles

1 GYMNASTIC SKILL

A) 10min Hand stand skills

B)  10min EMOM
1st – 15m Hand stand walk
2nd – 20sec L-sit hold

2 MURPH

A) In teams of 2-3 people complete
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m

Done in order, no partitioning. All team members run 1600m

B) As an individual
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m

Partition pull ups, push ups and squats as needed

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