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