CrossFit Bondi – CROSSFIT
Announcement
https://www.youtube.com/watch?v=TvsNvldBiJQ
Mobility
Warm-up (No Measure)
Wrist Warm Up
Hamstring RAILS
Side Hip Ups 2 * 10 a side
Strength Work
Press to Hand Stand
3 Rounds
Hollow to Super Man 2 to each Side
Shoot Through 6 Quality Reps
Press Handstand Box Drags 5 Slow Controlled Reps
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
5 Push Ups
10 Alt Lunges
5 WIndmill Push Ups
10 Jump Squats
5 Wide Grip Push Ups
10 Supermanss
5 Close Grip Push Ups
10 Reverse Burpees