CrossFit Bondi – CROSSFIT

Announcement

https://www.youtube.com/watch?v=7i0T4w1WONQ&t=3s

Mobility

Warm-up (No Measure)

2 Rounds

1. Hip Int Rot Stretch 5 a side

2. Hip Flexor Iso Hold 30 Sec Hold a side

3. PAILS & RAILS 30 Sec

Skill Work

Warm-up (No Measure)

3 Rounds

1. Maltese Push Ups 10 Reps

2. V-UP 15 Reps

3. Press Hand Stand Box Drag 5 Reps

Metcon

Warm-up (No Measure)

3 Rounds 30 Sec On/30 Sec Off

1. Hollow Hold

2. Lunge Iso Hold Left leg forword

(Knee Just off the ground)

3. Hollow Hold

4. Lunge Iso Hold Right Leg Forward

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