MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

MUSCLE UPS

A) 4 Sets
Max false grip ring transitions
Max rep bench press 1/2 body weight

B) Every 3mins x5
Coach assisted muscle ups
or Get your first ring muscle up!!!

C) From builtbybergeron.com
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest

CONDITIONING

8min AMRAP
2 Kettle bell swings 32/24kg
2 Burpees
4 Kettle bell swings 32/24kg
4 Burpees
6 Kettle bell swings 32/24kg
6 Burpees
8 Kettle bell swings 32/24kg
8 Burpees
etc etc

OPTIONAL EXTRAS

Programmed work or

WAB’s 3 Rounds
60sec weighted plank
Max Strict toes to bar + 15sec rest pause set

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