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16
04
2020

CrossFit SFS: Miss you all

By Scotty 0

Well I really don’t like this whole sitting at home thing to be honest!

It is tough, but, like you, we have to keep moving forward, keep pushing and KEEP MOVING.

Yes, it may not be exactly what you are after, but something is better than nothing.

Can’t wait till the gym is full again!

Any suggestions for changes to the gym whilst it is empty??

CrossFit SFS – Workout of the day

Warm-up

3 rounds:
1:00 High Knees/ Split step/ skipping
10 Supaman Lifts
15 Air Squats
4 each side thoracic rotation ( https://www.youtube.com/watch?v=w4IdAUSHJUU )

Strength

Back Squat (6 then 10’s)

build to heavy set of 6
then
3 x 10 @ 90% of above
record your heavy set of six

Metcon

5 Sets
AMRAP 5 Minutes
20 Dumbbell Box Step Up 22.5/15kg DB’s
30 V-Up
20 Bent-over row w/ Plate 25/20kg plate
-Rest 1 minute b/t sets-

Accessories

Leg Strength
3 x 12 ea Bulgarian Split Squat
s/s
3 x 15 plated glute bridge

author: Scotty

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