CrossFit Bondi – CROSSFIT
Metcon
Metcon (No Measure)
https://www.youtube.com/watch?v=4A4UiYGxpSo&t=11s
Sorry it was so slow to get up guys the internet is a nightmare
Mobility
3Rounds
Quadruped Hip CARs (5 a side)
Active Hip Internal Rotation (10 a side)
Back Extensions (15 reps)
Prone active leg raises (6 a side)
Turkish Get Up ( 5 a side)
SKILL
3 Rounds
Frogstand/Headstand (30 sec hold)
Handstand Push Up negative/
Pike Handstand Push Up negative 8 Reps
METCON
12 AMRAP
2-4-6-8… (add two reps each round)
Pike Handstand Push Up
Sit-outs
Cossak Squats