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18
11
2020

Bring a Friend for FREE day

By Scotty 0

Today we have a cool little Partner workout set for CrossFit SFS

So you can bring a friend for FREE to the session to help you with the load.

Only catch is I need their email address and a definite yes to adhere to COVID restriction numbers, thank you.

CrossFit SFS – Workout of the Day

Warm-up

(5-15 mins):
Easy 200m Jog
Then;
3 rounds:
20 x Single Skips
10 x Kipping Swings
10 x Shoulder Taps

Moderate-fast 200m Jog

Then;
3 rounds:
10-15 x Double Unders
5 x Pull-ups
5 x Push-ups

Then;

Fast 200m Run

Metcon (15-50 mins):
“Scooter”
AMRAP 35 minutes with a partner:
30 Double Unders
15 Pull-ups
15 Push-ups
100m Sprint

author: Scotty

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