MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

1 GYMNASTICS

A) Rope climb 4×2

B) Legless rope climb 4×2

C) L-sit legless rope climb 4×2

All reps will be with controlled descent

2 TEAM CONDITIONING

In teams of 2-3 people

A) For time
100 Calorie row and 100 Kettlebell strict press
100 Front squats 45/30kg and 50 Pull ups

B) For time
100 Calorie row and 50 Kipping hand stand push ups
100 Front squats 55/35kg and 50 Chest to bar Pull ups

C) For time
100 Calorie row and 100 Kipping hand stand push ups
100 Front squats 60/40kg and 100 Chest to bar pull ups

D) For time
100 Calorie row and 100 Kipping deficit hand stand push ups
100 Front squats 60/40kg and 50 Bar muscle ups

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