CrossFit Bondi – CROSSFIT
Mobility
Warm-up (No Measure)
2 Rounds
https://www.youtube.com/watch?v=TlRkficwD8Y
Have a look at Danny’s awesome intro, Turning into a real actor
Hip Internal Rotation Sleeper Stretch 30 Sec a side
Squat with ER Lift Of 5 a side
Strength Work
Metcon (No Measure)
12 Min EMOM
1. Tempo Squat 3 sec down 3 sec hold 3 sec up * 4
2 Maltese Push Ups 10 Reps
3. Scatter Squats 6 Left
4. Scatter Squats 6 Right
Metcon
Metcon (AMRAP – Reps)
8 Min AMRAP
100 HR Push Ups
Every time you break 5 Dips add 5 reps on every following break.
Kicker when Push Ups are completed Burpee to 8 min marker
Metcon (No Measure)
3 Rounds
20 Alt V-Saps
Rolling Pattern 5 a side