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CrossFit Bondi – CROSSFIT


Warm-up (No Measure)

2 Rounds

A. Prone Straddle With Band 10 Reps

B. Single Leg Hinge + Squat 5 a side

C. Frog Pops 20 Reps

Skill Work

Press to Free Stand

AMRAP 15 Min for Quality

A,. Straddle Pops 10

B. Frog Stand Progression, accumulate 30 sec

C. Frog Jumps 5


Warm-up (No Measure)

15 Min EMOM

1. Burpees

2. Supine Kicks

3. Push Up to Plank

(Max Reps in each Min)

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