CrossFit Bondi – CROSSFIT

Mobility

Warm-up (No Measure)

https://youtu.be/E0iVCEGsUNM

2 Rounds

A. Prone Broomstick lift offs * 5 reps

B. Bear Crawl 30 sec

C. Squat Wall Angels 10 reps

D. Duck Walk 30 sec

Strength Work

Strength

12 Min EMOM

1. Tempo Squat 3 sec down 3 sec hold 3 sec up * 4

2. 10 Jump Lunges

3. 15 Jump Squats

Metcon

Metcon (Time)

20 ROUNDS

5 V Snaps

5 Push ups

5 Bulgarian Squats (each side)

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