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MOBILITY

Ankles
Hips
Thoracic
Wrists

1 GYMNASTIC STRENGTH

A) In 15mins complete
Slow banded muscle ups or 7×3-5
Ring rows and bar dips 5×5

B) 14min EMOM
1st – Pick a number of strict muscle ups and try to stick with it
2nd – 10 Overhead squats 60/42.5kg

2 CONDITIONING

A) 3 Rounds
20 Burpee box jump overs 24/20″
30 Toes to rings
40 Wall balls 9/6kg

B) 3 Rounds
20 Burpee box jump overs 24/20″ no touching the box
30 Toes to bar
40 Wall balls 9/6kg

OPTIONAL EXTRAS

Programmed work or

Alternating tabata Ring rows and tricep push ups

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

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