Home Workout 5

CrossFit Bondi – CROSSFIT

Mobility

Warm-up (No Measure)

2 Rounds

https://www.youtube.com/watch?v=TlRkficwD8Y

Have a look at Danny’s awesome intro, Turning into a real actor

Hip Internal Rotation Sleeper Stretch 30 Sec a side

Squat with ER Lift Of 5 a side

Strength Work

Metcon (No Measure)

12 Min EMOM

1. Tempo Squat 3 sec down 3 sec hold 3 sec up * 4

2 Maltese Push Ups 10 Reps

3. Scatter Squats 6 Left

4. Scatter Squats 6 Right

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

100 HR Push Ups

Every time you break 5 Dips add 5 reps on every following break.

Kicker when Push Ups are completed Burpee to 8 min marker

Metcon (No Measure)

3 Rounds

20 Alt V-Saps

Rolling Pattern 5 a side

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