CrossFit Bondi – CROSSFIT

Mobility

Metcon (No Measure)

Wrist Warm Up

Hamstring RAILS

Side Hip Ups 2 * 10 a side

Strength Work

Push

21 – 15 – 9

Tempo Push Up

Pike Push Up

Chair Dips

Metcon

Metcon (Time)

4 Rounds

12 Opposit Shoulder touches

In wall walk position

15 Burpees

18 Air Squats

21 Rev Lunges

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