MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

1 SNATCH

A) Snatch 1st pull 3×5
Then Snatch 3×3

B) 5 Rounds 3 position snatch

Front squat 3×10

5 Rounds
Pull ups
Kettlebell swings 32/24kg
Box jumps 24/20″

A) 5/5/10
B) 7/7/12
C) 9/9/15
C) 12/12/15

Programmed work or

A) 4 Rounds
10m reverse bear crawl into wall walk
20 Shoulder touches
lower out of wall walk into 10m bear crawl
rest as needed between sets

B) 4 Rounds
10 Hand stand walk onto wall
max strict hand stand push ups
drop feet slowly and 10m reverse bear crawl
rest as needed between sets

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