CrossFit Bondi – CROSSFIT
Strength Work
Squat Hatch
Back squat
60%x5 reps
70%x3 reps
80%x 2 reps
90%x 2 reps
95%x 1 rep
Establish new max.
Metcon
Metcon (Time)
30 DB Power Clean (22.5/15 Kg)
30 TTB
20 DB Squat Clean
20 TTB
20 Burpees
10 DB Thrusters
10 TTB
10 Burpees
10 M Hand Stand Walk/2 Wall Walks
Announcement
At Home Workout
Mobility
2 Rounds
90/90 Hip Opener (30 sec on each Side)
Goblet Eccentric Isometrics/Wall Hold (Hold At 90deg point of tension 30 sec )
Psoas Marches (If you do not have a band you can isometricly drive your foot into the wall) 5 Reps each leg
Alternating Bird Dog (10 In Total)
Prone Swimmers (10 In Total)
Strength/Skill Workout
BUILDING a Press Into HandStand
A: L-Pops 2 Sets 20 Reps
B: Straddle Pops 2 Sets 20 Reps
C: Slow Lowers 2 Sets 10 Reps
(Will send out a demo video tomorrow at 14:00)
MetCon
3 Rounds For Time
800M Run
50 Sit Ups
50 Air Squats
MetCon Minimal Equipment
5 Rounds
5 Burpees Over KB/DB
10 DB/KB Snatches
10/10 DB/KB Deadlifts
Get a mate to join you or your Partner and kids keep each other engaged and accountable. We will be streaming these workouts for you.