CrossFit Bondi – CROSSFIT
Strength Work
HSPU Development
4 Rounds
8 Seated Z – Press (Building Weight)
20 Banded Tricep Push Downs
30 Sec Handstand Hold
Metcon
Metcon (Time)
75x 2-arm KB clean & Jerk (16/12 Kg)
Any time that you break, stop what you are doing and perform 5 cal on the bike/ski
Kicker = Each break, the calorie count on the bike/ski increases by 5. So, break #2 requires 10x calories on bike/ski, 3 = 15, etc. Calorie count will max out at 30.
Cool Down
Metcon (No Measure)
2 Rounds
50 Ab Mat Sit Ups
200m farmers carry (32/24)
(Perform on own time if need to as coach might be busy with next class already)