CrossFit Bondi – CROSSFIT
Strength Work
Compound
4 Rounds
8 DB Press
8 DB Bent Over Row
7-7-7 Bicep Curl
1 Min Weighted Plank
Metcon
Metcon (Time)
The ISH
6 Rounds for Time
1 Bear Complex (115/75 lb)
6 Pull-Ups
8 DB OH Lunges (22.5/15 Kg)
9 Burpees
This hero workout is dedicated to Deputy Brian “ISH” Ishmael, of the El Dorado County Sheriff’s Office, who was killed in the line of duty on October 23, 2019.
Metcon (Time)
The ISH
6 Rounds for Time
1 Bear Complex (115/75 lb)
6 Pull-Ups
8 DB OH Lunges (22.5/15 Kg)
9 Burpees
This hero workout is dedicated to Deputy Brian “ISH” Ishmael, of the El Dorado County Sheriff’s Office, who was killed in the line of duty on October 23, 2019.
Midline Tabata
1: Crow Pose
2: L-Sit on Rings