CrossFit Bondi – CROSSFIT

Mobility

Warm-up (No Measure)

https://youtu.be/4vh1dJZrDbI

3 Rounds

A. Single leg hip internal & external rotation 5 a side

B. Supine Adduction 5 a side

C. Lunge Pass Through complet 6

Enjoy the game and see if you can do it

Strength Work

Crab

3 Rounds

Crab Walk 20 m

Tuck Planche Accumulate 30 sec each round

Push Up to Tuck Position * 10

Metcon

Metcon (Time)

Every 90 sec * 8

21 Lunges

15 Squat

9 Push Ups

With a back pack

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