Gymnastic Skills

Every 1 min for 20 mins, alternating between:
Free Standing Handstand Hold 30 secs
Bar Muscle-ups
Rope Climb Progressions 30 secs
Rest

Conditioning

5 rounds for time of:
50 Double Unders
10 Pull-ups

Extras

Good mornings 3×15

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