Quinton smit

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) https://youtu.be/U9W0o2KgSjM 3 Rounds Down Dog complex * 3 Russian baby makers with reach 3 a side Strength Work Shrimp Squat 4 Rounds…

CrossFit Bondi – ZOOM Sessions Metcon Metcon (No Measure) 36 Min EMOM 1. 12 Burpees 2. 12 DB Snatches 3. 3/3 Devils Press 4. 5/5 Thrusters 5. 20 Sit Ups…

CrossFit Bondi – ZOOM Sessions Strength Work Windmil 4 Rounds 8/8 Strict Press 12 DB Pull Overs 12 Chest Press 4/4 Windmills Metcon Metcon (AMRAP – Reps) 5 * 3…

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) https://youtu.be/4vh1dJZrDbI 3 Rounds A. Single leg hip internal & external rotation 5 a side B. Supine Adduction 5 a side C. Lunge…

CrossFit Bondi – ZOOM Sessions Strength Work Legs 15 Min EMOM 1. Tempo Goblet Squat * 3 2. 12 OH Lunges 3. 10 Lateral OH Lunges Metcon Metcon (Time) 100…

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) https://youtu.be/E0iVCEGsUNM 2 Rounds A. Prone Broomstick lift offs * 5 reps B. Bear Crawl 30 sec C. Squat Wall Angels 10 reps…

CrossFit Bondi – ZOOM Sessions Metcon Metcon (No Measure) Four Tabatas in 19 minutes Tabata Russian Twists Rest 1 minute Tabata Reverse Lunges Rest 1 minute Tabata V-Ups Rest 1…

CrossFit Bondi – ZOOM Sessions Strength Work Party 4 Rounds 12 Floor Press 10 DB Pull Overs 12 Goblet Squats 30 Sec One legged wall squat Left and Right Metcon…

CrossFit Bondi – ZOOM Sessions Metcon Metcon (Time) Aerobic Capacity 12 Min EMOM 1. 10/10 One Arm Rows 2.4/4 Hang Clean Thruster 3. 10/10 Push Press Rest 2 Min 12…

CrossFit Bondi – ZOOM Sessions Strength Work DB/KB Strength 4 Rounds 40s Hollow Hold, :20s Rest 40s DB Romanian Deadlifts, :20s Rest 40s DB Single Arm Rows (L), :20s Rest…