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 what it is going to look like and how you can shape it so it is the future you want. Call it arrogance or optimism but I am very certain we are going to get through this, but I wonder what type of person is going to come out on the other side.
Make sure to use this time to grow yourself as the person you want to be so one day you can be the grandmother/father who tells the great stories with wisdom of harsh times you survived.
Announcement
Remeber tomorrow morning we are kicking off our outdoor training sessions in Clementson Park at 7:00. Please make sure to book into the class so we can know how much equipment to get out.
Also we are a bit behind but will catch up. Have a look at the guidance from yesterdays workout. We might not be actors but we look good on a screen. Comment on the video and let us know
https://www.youtube.com/watch?v=kBP72IH6Iug
Mobility
Warm-up (No Measure)
2 Rounds
Dynamic Couch Stretch 1 Min a side
Lunging Hip Flexor Stretch * 10
https://www.youtube.com/watch?v=Wa8oATNHnDI&t=9s
Strength
Warm-up (No Measure)
3 Rounds
Max Single Leg Hip Thrusts
Bulgarian Split Squats * 10 a side
Skill Work
Hand Stand to Press
Tuck or L – Stand 2 * 15
Hollow Hold Pressing V-Ups 3* 10
Metcon
Metcon (Time)
No Equipment
5 Rounds
60 Lateral Line Hops
40 Reverse Lunges
20 Burpees
Minimal Equipment
5 Rounds
60 Double Unders (120 Skips)
40 Rev Lunges
20 Candle Stick Squats