Week 4 Day 4

CrossFit Bondi – CROSSFIT

Mobility

Warm-up (No Measure)

https://youtu.be/U9W0o2KgSjM

3 Rounds

Down Dog complex * 3

Russian baby makers with reach 3 a side

Strength Work

Shrimp Squat

4 Rounds

A. 5 Shrimp Squat a side

B. 20 Frog Pumps

Metcon

Metcon (AMRAP – Reps)

EMOM as long as you can

40 Air Squats

Into

3 Rounds

20 Hinge and Twist

20 Low Plank Bird Dog