CrossFit Bondi – CROSSFIT
Mobility
Warm-up (No Measure)
3 Rounds
A. Single leg hip internal & external rotation 5 a side
B. Supine Adduction 5 a side
C. Lunge Pass Through complet 6
Enjoy the game and see if you can do it
Strength Work
Crab
3 Rounds
Crab Walk 20 m
Tuck Planche Accumulate 30 sec each round
Push Up to Tuck Position * 10
Metcon
Metcon (Time)
Every 90 sec * 8
21 Lunges
15 Squat
9 Push Ups
With a back pack