Home Workout 4

CrossFit Bondi – CROSSFIT

Metcon

Metcon (No Measure)

https://www.youtube.com/watch?v=4A4UiYGxpSo&t=11s

Sorry it was so slow to get up guys the internet is a nightmare

Mobility

3Rounds

Quadruped Hip CARs (5 a side)

Active Hip Internal Rotation (10 a side)

Back Extensions (15 reps)

Prone active leg raises (6 a side)

Turkish Get Up ( 5 a side)

SKILL

3 Rounds

Frogstand/Headstand (30 sec hold)

Handstand Push Up negative/

Pike Handstand Push Up negative 8 Reps

METCON

12 AMRAP

2-4-6-8… (add two reps each round)

Pike Handstand Push Up

Sit-outs

Cossak Squats

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