MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 GYMNASTIC STRENGTH

A) 10min EMOM
1st – 5-10 Kettle bell strict press
2nd – 5 Strict pull ups

B) 10min EMOM
5 Strict deficit hand stand push ups 5.5/3cm and 10 Chest to bar pull ups

2 CONDITIONING

A) 3 Rounds
25 Toes through rings
60 Single skips
15 Hang squat cleans 52.5/35kg

B) 3 Rounds
25 Toes to bar
50 Double unders
15 Squat cleans 60/42.5kg

OPTIONAL EXTRAS

Programmed work or

3×5 Turkish get up + windmill

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

Image courtesy of www.express.co.uk