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