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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

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