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CrossFit Bondi – CROSSFIT



Warm-up (No Measure)

Wrist Warm Up

Hamstring RAILS

Side Hip Ups 2 * 10 a side

Strength Work

Press to Hand Stand

3 Rounds

Hollow to Super Man 2 to each Side

Shoot Through 6 Quality Reps

Press Handstand Box Drags 5 Slow Controlled Reps


Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 Push Ups

10 Alt Lunges

5 WIndmill Push Ups

10 Jump Squats

5 Wide Grip Push Ups

10 Supermanss

5 Close Grip Push Ups

10 Reverse Burpees

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