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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

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