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CrossFit : Fri 1/11: Canberra Six Week Fitness Challenge

By Scotty 0

Last chance to jump in and join our final 6 week Challenge here at CrossFit SFS/ Strive 45.

Rego 9am Sunday morning 3rd November!

CrossFit SFS – Workout of Day

Warm Up (5-20 mins):

10 min continuous warm up:
40 sec on/ 20 sec off @ each station x 5 mins
Easy Pace Row
Single Skips
Easy Assault Bike
Easy pace shuttle runs
Inchworms (no push-up)

20 sec on/ 40 sec off @ each station x 5 mins

Fast Pace Row
Double Unders
Fast Pace Assault Bike
Fast Pace Shuttle Runs

*You will do each station once, the first round on each movement is 40 sec slow and easy and the second round on each movement is 20 sec at a fast/ workout pace.

Metcon – (20-50 mins):

Tabata Row
Rest 1 minute
Tabata Sled push / plate slide
Rest 1 minute
Tabata Assault Bike
Rest 1 minute
Tabata DB Snatch 22.5/15kg
Rest 1 minute
Tabata Burpees

Scaling Options:

Scale movements as needed or substitute for other movements. These should be largely cardio based eg. Ski erg, sled push, step ups, lunges, air squats, sit-ups etc.

author: Scotty


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