CrossFit Bondi – CROSSFIT
Mobility
Metcon (No Measure)
Wrist Warm Up
Hamstring RAILS
Side Hip Ups 2 * 10 a side
Strength Work
Push
21 – 15 – 9
Tempo Push Up
Pike Push Up
Chair Dips
Metcon
Metcon (Time)
4 Rounds
12 Opposit Shoulder touches
In wall walk position
15 Burpees
18 Air Squats
21 Rev Lunges