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)