MOBILITY
Thoracic
Hips
Front rack
Ankles
Wrists
1 GYMNASTIC STRENGTH
A) 15min EMOM
1st – 7 Strict pull ups
2nd – 7 Strict Dips
3rd – 12 Tight hollow swings
B) Every 2mins x8 rounds
Slow banded muscle up (transition only) + Dip tuck + Dip with turn out 3+5+max rep
C) Every 2mins x8 rounds
Strict muscle up + max dips + Forward roll exit holding false grip
D) Every 2mins x8 rounds
Max – Strict muscle up + Forward roll to support
2 CONDITIONING
For time
21/18/15/12/9/6/3 Wall balls
9/8/7/6/5/4/3 Burpee box jumps overs
A) 7/4kg – 20/16″
B) 9/6kg – 24/20″
C) 12/9kg – 24/20″ no touch
OPTIONAL EXTRAS
Programmed work or
10mins of hand stand practice

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