MOBILITY

Ankles
Hips
Thoracic
Wrists

CONDITIONING

A) 7 Rounds
10 Wall balls 9/6kg
10 Toes to bar
10 Calorie row
10 Kettle bell swings 32/24kg
10 Burpees

B) 6 Rounds
15 Wall balls 9/6kg
15 Toes to bar
15 Calorie row
15 Kettlebell swings 32/24kg
15 Burpees

C) 5 Rounds
20 Wall balls 9/6kg
20 Toes to bar
20 Calorie row
20 Kettlebell swings 32/24kg
20 Burpees

OPTIONAL EXTRAS

Programmed work or

3 Rounds
10 Strict press + Max overhead hold on the last rep at 60% of strict press

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