CrossFit Bondi – CROSSFIT Announcement https://www.youtube.com/watch?v=7i0T4w1WONQ&t=3s Mobility Warm-up (No Measure) 2 Rounds 1. Hip Int Rot Stretch 5 a side 2. Hip Flexor Iso Hold 30 Sec Hold a side…
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CrossFit Bondi – BEAST – OUTDOORS Strength Work Warm-up (No Measure) 4 Rounds 20 Banded Bent Over Rows 20 Banded Bicep Curls 20 Banded OH Extensions 20 Band Pull Aparts…
CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) 2 Rounds https://www.youtube.com/watch?v=TlRkficwD8Y Have a look at Danny’s awesome intro, Turning into a real actor Hip Internal Rotation Sleeper Stretch 30 Sec…
CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) https://www.youtube.com/watch?v=4A4UiYGxpSo&t=11s Sorry it was so slow to get up guys the internet is a nightmare Mobility 3Rounds Quadruped Hip CARs (5 a…
CrossFit Bondi – CROSSFIT Warm-up Hamsting Pails & Rails 1 Min Static with 10 sec contract into 30 sec static Hip Hurdles 2 Sets of 10 each leg Warm-up (No…
CrossFit Bondi – CROSSFIT Announcement Morning Team You can read this or just skip directly to the Workout. I am someone who is constantly looking to the future and wondering…
CrossFit Bondi – CROSSFIT Strength Work Squat Hatch Back squat 60%x5 reps 70%x3 reps 80%x 2 reps 90%x 2 reps 95%x 1 rep Establish new max. Metcon Metcon (Time) 30…
CrossFit Bondi – CROSSFIT Strength Work Clean & Jerk 10 * Every 90 Sec 2 hang clean + 1 jerk (work up to a max for the day) Metcon Metcon…
CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) Two Parts (with a Partner) Part A: “The Break Up” E2MOM for As Long As Possible: 0: 1 Push Press (125/85…
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