MOBILITY

Ankles
Hips
Thoracic
Wrists

1 GYMNASTIC STRENGTH

A) 16min EMOM
1st – 2 legless rope climbs
2nd – 8 Strict pull ups add weight as necessary
3rd – 8 Dips add weight as necessary
4th – 10 Strict toes to bar

B) A) 16min EMOM
1st – 2 legless rope climbs – fat rope
2nd – 8 Fat bar strict pull ups add weight as necessary
3rd – 8 Dips add weight as necessary
4th – 12 Strict toes to bar

2 CONDITIONING

20min AMRAP
8 Burpee box jumps 24/20″
12 Kettlebell swings 32/24kg
16 Wall balls 9/6kg

OPTIONAL EXTRAS

Programmed work or

Ring rows and tricep push ups 4×8

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