CrossFit Bondi – CROSSFIT

Announcement

https://youtu.be/EzoN0YrTCC8

Mobility

Warm-up (No Measure)

3 Rounds

A.

Hip Posterior Capsule Stretch 3 Rotations Each Side

B. Sit Squats 4 Reps with 3 sec hold after lift off

C. Shin Boxes 6 Each Side

Strength Work

Strength

A. Adductor Iso Press 30 Sec iso press each side * 2

B. Hamstring Iso curls 30 Sec contractions at 2 different angels * 3

C. Banded Pulls 3* 20

Metcon

Metcon (No Measure)

4 Rounds 30 Sec On/Off

Jump Lunges

Hand Stand Hold/Pike Push Ups

Flutter Kicks

Duck Walks

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