MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

GYMNASTIC STRENGTH

21min EMOM
1st – 5-8 Strict pull ups *
2nd – 5-8 Pause Dips *
3rd – 40sec Single leg squats

*Add weight as neccessary

CONDITIONING

15min AMRAP
Row 300m
50 Double unders
12 Burpees
20 Wall balls 9/6kg

OPTIONAL EXTRAS

Programmed work or

4×4 Tall jerks – Holding in the catch

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