MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

1 GYMNASTIC STRENGTH

12min EMOM

A) 3 Rounds
Max rep Strict pull ups
Max rep Push ups
Rest as needed

B) 3 Rounds
Max rep Chest to bar pull ups
Max rep push ups
Rest as needed

C) 3 Rounds
Pick a number and maintain that number of reps for each movement
Complex of Pull ups  + Chest to bar pull ups + Bar Muscle ups + Chest to bar pull ups + Pull ups
Max rep push ups at the end of every complex
Rest as needed

2 TEAM CONDITIONING

In teams of 2-3 people

A) 4 Rounds
Run 600m
6 Rope climbs
40 Wall balls 12/9kg

B) 4 Rounds
Run 800m
10 Rope climbs
50 Wall balls 12/9kg

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