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30
04
2020

CrossFit SFS: ‘The SFS Challenge’

By Scotty 0

See below for the ‘SFS Challenge’ thanks Adriyana, Faith & Kylie for coming up with a great mental challenge!

Tomorrow there will be a few options for you to select from should you wish to join in the fun.

CrossFit SFS – Workout of the day

Warm-up

3 rounds:
30 sec of easy skipping
5 x Inchworm Push-ups
10 x Shoulder Taps
15 x Hollow Rocks

Then;

2 rounds:
10 Double Unders or 20 Single Skips
3 Burpees
2 Push-ups
1 HSPU or scaling equivalent

Strength

Back Squat (1 x 4, then 3 x 6)

Metcon

AMRAP 12 minutes:
30 Double Unders
9 Burpees
6 Push-ups
3 HSPU

Core Finisher:

Complete 100 Russian Twists with object of choice eg. plate, DB, KB or Backpack. These can even be done effectively with no weight at all.

Russian Twist: https://www.youtube.com/watch?v=DabG3M8Gq4I

author: Scotty

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