Week 3 Day 4

CrossFit Bondi – CROSSFIT

Announcement

https://youtu.be/on1mKnbDA-U

Mobility

Warm-up (No Measure)

2 Rounds

Scap Push Ups 12

Wall Angels 12

Down Dog Squat Drive 5 of complex

Dynamic Pigeon 5 a Side

Strength Work

Metcon (No Measure)

4 Rounds

20 Bicep Curls

20 Tricep extensions

Watch video for body weight variations

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Hollow Rocks

5 Sumo Deadlift High Pull

5 Burpees + Squat

Add 5 reps each round

Metcon (No Measure)

3 Rounds

10 V-Ups

10 Tuck Ups

30 Sec Plank