MOBILITY
Thoracic
Hips
Front rack
Ankles
Wrists
1 GYMNASTIC STRENGTH
A) 5 Rounds
3 Push ups
3 Wall climbs
Max hold for time
Controlled descent
2mins rest
B) 5 Rounds
3 Deficit Push ups on plates
3Strict hand stand push ups
3 Kipping hand stand push ups
Max rep strict hand stand push ups
2mins rest
C) “Strict JT”
21/15/9
Strict hand stand push ups
Strict dips
Push ups
2 TEAM CONDITIONING
A) In teams of 3 people complete
5 Rounds
30 Kettle bell swings 32/24kg
30 Pistols
50 Pull ups
Swings and pistols are to be synchronized
B In teams of 2 people complete
5 Rounds
30 Kettle bell swings 32/24kg
30 Pistols
40 Pull ups
Swings and pistols are to be synchronized

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