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 Measure)
3 Rounds
Frog Pumps 20 Reps
Single leg hinges 8 a side
Skill Work
Split Jerk Skill
Watch video for individualised set up
Drill enforces constant foot position
Complet 20 Reps in own time
Metcon
Metcon (Time)
10 – 20 – 30 – 40
HR Push Ups
V-Snaps
Rest 2 Min
30 – 20 – 10
Sec single leg plank a side
Sec lat plank a side
20 Sec rest between transition