CrossFit Bondi – CROSSFIT
Announcement
https://www.youtube.com/watch?v=PO2jWscgkdc
Warm-up (No Measure)
2 Rounds
1. Lateral Lunge Step 8 Reps
2. Down Dog Flow 3 * Complex
3. T-Spine Rotation 10 each Side
Strength Work
Glutes
15 – 12 – 9
Bulgarian Split Squat
In Line RDL
Tempo Rev Lunges
Metcon
Metcon (Time)
On the 0
3 Rounds
20 Jump Lunges
20 Odd Object Ground 2 OH
On 7:00
3 Rounds
20 Jump Squats
20 Odd Object Thrusters
on 14:00
20 Lateral Lunges
20 Odd Object Push Press