Gymnastics

By November 11, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Skill Work

Skill & Strength

4 Rounds

1 Legless Rope Climb (from floor)

3 Wall Walks with 4 Shoulder taps when face is flat against wall

(Rx+ wall walk into HSW off wall)

5 Strict Pull Ups + 3 Ring Transitions

Metcon

Metcon (No Measure)

Every 2 Min for 3 Rounds

1: 21/18 Cal Bike

2: 30 Wall Balls

3: 5 Hang Power Cleans + 5 Hang Power Snatch + 5 OH Squats + 5 Thrusters (95/65)

4: 40 Ab-Mat Sit Ups

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