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

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