CrossFit Bondi – CROSSFIT
Announcement
Mobility
Warm-up (No Measure)
3 Rounds
A.
Hip Posterior Capsule Stretch 3 Rotations Each Side
B. Sit Squats 4 Reps with 3 sec hold after lift off
C. Shin Boxes 6 Each Side
Strength Work
Strength
A. Adductor Iso Press 30 Sec iso press each side * 2
B. Hamstring Iso curls 30 Sec contractions at 2 different angels * 3
C. Banded Pulls 3* 20
Metcon
Metcon (No Measure)
4 Rounds 30 Sec On/Off
Jump Lunges
Hand Stand Hold/Pike Push Ups
Flutter Kicks
Duck Walks