MOBILITY

Ankles
Hips
Thoracic
Wrists

1 GYMNASTIC STRENGTH

A) In 15mins complete
Slow pause banded muscle ups or 7×3
Pause ring rows and pause bar dips 5×5

B) 12min AMRAP
3 Strict muscle ups
3 Power snatch 92.5/60kg
50 Double unders

2 CONDITIONING

20min time cap

A) 10 Rounds
8 Kettle bell snatch 32/24kg
8 Toes to bar
8 Burpees

B) 10 Rounds
9 Kettle bell snatch 32/24kg
9 Toes to bar
9 Burpees

C) 10 Rounds
10 Kettle bell snatch 32/24kg
10 Toes to bar
10 Burpees

OPTIONAL EXTRAS

Programmed work or

3 Rounds
Lunge 18m
Sled push 30m

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