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16
08
2019

Sat 17/8 : Team work for today’s CrossFit session

By Scotty 0

It is all about team work at today’s CrossFit session at CrossFit SFS, Canberra Gym

Warm Up (5-20 mins):
Easy 400m Jog
Then;
3 rounds:
10 x Kipping Swings or 5 x Hip Pop to Bar Drill
5 x Inchworm Push-ups
10 x Lunge & Twist (alternating legs)
5 x Burpees

Metcon (Time)

Partner WOD (15-55 mins):
For time:
Run 1.6km
Then;
4 rounds:
10 Muscle Ups / Pull ups / ring rows
30 Push-ups
50 Single Arm Overhead Lunges (22.5/15kg)
50 DB snatch (22.5/15kg)
Then;
800m row
80/60 cals assault bike

author: Scotty

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