MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 GYMNASTICS

A) 10mins Hand stand skills
Then Tabata Hollow holds

B) 15min EMOM
1st – 30sec Hand stand walk
2nd – 2 Hollow swings + 2 Hip pull ring front lever swings + 2 Muscle ups
3rd – 30sec L-tucks

C) 15min AMRAP
10m Hand stand walk on to wall + 10 Strict hand stand push ups
2 L-sit rope climbs
8/6 Muscle ups

2 CONDITIONING

5 Rounds – Each round starting every 4mins
Run 400m
Max kettlebell swings until the 3min mark
Rest 1min

OPTIONAL EXTRAS

Programmed work or

8min EMOM
1st – 15 V-ups
2nd – 15 Good mornings

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