CrossFit Bondi – CROSSFIT
Announcement
https://www.youtube.com/watch?v=7i0T4w1WONQ&t=3s
Mobility
Warm-up (No Measure)
2 Rounds
1. Hip Int Rot Stretch 5 a side
2. Hip Flexor Iso Hold 30 Sec Hold a side
3. PAILS & RAILS 30 Sec
Skill Work
Warm-up (No Measure)
3 Rounds
1. Maltese Push Ups 10 Reps
2. V-UP 15 Reps
3. Press Hand Stand Box Drag 5 Reps
Metcon
Warm-up (No Measure)
3 Rounds 30 Sec On/30 Sec Off
1. Hollow Hold
2. Lunge Iso Hold Left leg forword
(Knee Just off the ground)
3. Hollow Hold
4. Lunge Iso Hold Right Leg Forward