MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

1 STAYING TIGHT

A) 3 Rounds
60m Farmers
20sec Ring push up turnout hold
20sec Pull up hold
rest as needed

B) 3 Rounds
60m Farmers
20sec Ring dip turnout hold
20sec L-sit pull up hold
rest as needed

2 CONDITIONING

3 Rounds
200m Tyre drag 30/20kg
2min rest

OPTIONAL EXTRAS

Programmed work or

Tall jerks 4×5

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