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MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 WALL BALLS

A) 10min EMOM
10 Wall balls
Working on position

B) 3 Rounds for best weight
50 Wall balls
2mins rest between sets

Must be unbroken
Must be with great form, heels down, chest up and ball tucked in to the chin.

2 OVERHEAD STRENGTH

Strict press 5×5

 

3 CONDITIONING

A) 7min AMRAP
10 Calorie row
5 Strict dips
5 Strict pull ups
30 Double unders

B) 7min AMRAP
10 Calorie row
5/4 Muscle ups
30 Double unders

OPTIONAL EXTRAS

Programmed work or

Hip thrusts 4×10

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

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