MOBILITY
Ankles
Hips
Thoracic
Wrists
GYMNASTIC STRENGTH
A) 16min EMOM
1st – 5 hold (5sec) chest to ring rows – false grip
2nd – 3-7 Bar dips
3rd – 6-12 Push ups
4th – Rest
B) 16min EMOM
1st – 5 hold (5sec) chest to ring Strict muscle ups
2nd – 10-15 Push ups
3rd – 6-12 Chest to bar pull ups
4th – Rest
C) Max strict muscle ups
Then 8min AMRAP
Kipping muscle up – same number as max strict
Burpee box jumps overs 24/20″ – same number as max strict
CONDITIONING
A) For time
15 Thrusters 52.5/35kg
30 Deadlifts 52.5/35kg
45 Calorie row
60 Squats
B) For time
15 Thrusters 60/42.5kg
30 Deadlifts 60/42.5kg
45 Calorie row
60 Squats
C) For time
15 Thrusters 70/50kg
30 Deadlifts 70/50kg
45 Calorie row
60 Squats
OPTIONAL EXTRAS
Programmed work or
Hang snatch high pull + Snatch push press 3×5

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