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15
02
2019

16/2 : Super Saturday @ CrossFit SFS, Canberra

By Scotty 0

Every Saturday, we do a fun pairs, teams event here at CrossFit SFS, Canberra, what a great way to start the weekend. Let us know if you want to bring a friend.

Warm Up
400m run
then
3 rounds of:
10 x Kipping Swings
10 x Shoulder Taps
10 x Air Squats

Then;

5 rounds of skill/strength work
3 – 5 Strict Pull-Ups (scale if needed)
3 – 5 Ring Dips (scale if needed)

PARTNER WOD (30-55 mins):
In pairs:
10 Alternating Rounds of Cindy
Run 800m (together)
8 Alternating Rounds of Cindy
Row 1000m between you (share the load)
6 Alternating Rounds is Cindy
Run 400m (together)
4 Alternating Rounds of Cindy
100 cals between you (share the load)
2 Alternating Rounds of Cindy

One round of “Cindy” is 5 Pull-Ups, 10 Push-Ups & 15 Squats

Scaling Options:
Cindy: reduce reps for the round eg. 4 pull-ups, 8 push-ups, 12 squats OR scale movements individually eg. jumping pull-ups, knee push-ups etc

author: Scotty

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