Party Friday

By November 14, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Strength Work

Compound

4 Rounds

8 DB Press

8 DB Bent Over Row

7-7-7 Bicep Curl

1 Min Weighted Plank

Metcon

Metcon (Time)

The ISH

6 Rounds for Time

1 Bear Complex (115/75 lb)

6 Pull-Ups

8 DB OH Lunges (22.5/15 Kg)

9 Burpees

This hero workout is dedicated to Deputy Brian “ISH” Ishmael, of the El Dorado County Sheriff’s Office, who was killed in the line of duty on October 23, 2019.

Metcon (Time)

The ISH

6 Rounds for Time

1 Bear Complex (115/75 lb)

6 Pull-Ups

8 DB OH Lunges (22.5/15 Kg)

9 Burpees

This hero workout is dedicated to Deputy Brian “ISH” Ishmael, of the El Dorado County Sheriff’s Office, who was killed in the line of duty on October 23, 2019.

Midline Tabata

1: Crow Pose

2: L-Sit on Rings

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