CrossFit Bondi – CROSSFIT
Mobility
Warm-up (No Measure)
2 Rounds
A. Prone Straddle With Band 10 Reps
B. Single Leg Hinge + Squat 5 a side
C. Frog Pops 20 Reps
Skill Work
Press to Free Stand
AMRAP 15 Min for Quality
A,. Straddle Pops 10
B. Frog Stand Progression, accumulate 30 sec
C. Frog Jumps 5
Metcon
Warm-up (No Measure)
15 Min EMOM
1. Burpees
2. Supine Kicks
3. Push Up to Plank
(Max Reps in each Min)