CrossFit Bondi – CROSSFIT

Mobility

Warm-up (No Measure)

https://youtu.be/JAPzaYrzLMg

2 Rounds

Prayer Stretch 20 sec hold

Thread Needle 8 a side

Lunge and Reach 8

Strength Work

Push

4 Rounds

8 Tempo Push Ups

20 sec hollow hold

20 Dips

20 Sec hollow hold

Metcon

Metcon (Time)

100 Bodyweight manmakers

Every min 12 lateral hops

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