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09
07
2020

CrossFit SFS : Just show up Canberra

By Scotty 0

You don’t need to be fit to come to CrossFit SFS, Strive 45 HIIT you just need to show up and make a start.

We here it over and over again, “I need to get fit first” , but actually you don’t!

CrossFit is not as crazy as you may have heard. To help you out we have a FREE trial so you can come and see for yourself, and see that everything is scaled back to get you started.

From correct technique, to modifying each training session to make sure you are getting the right amount of work suitable for you.

YES we all do the ‘same’ thing but it is different for each person and where they are at right now.

So, if it is time for you to make a change then ‘just show up’ and get to work.

7 day FREE trial : click here

CrossFit SFS – CrossFit

Warm-up

(5-15 mins):
Tabata Mash Up:
3 rounds:
20 sec single skips
10 sec rest
20 sec Russian KB Swings (light weight)
10 sec rest
20 sec KB Bent over Rows (10 sec per arm)
10 sec Rest
20 sec Hollow Hold
10 sec Rest

Then;

2 rounds:
15 sec Active Hang
10-15 x Kipping Swings


Skills

EMOM x 12

Min 1 : 5 – 8 Strict Pull up (add weight if easy)
Beg/Int : Banded as needed or hard ring rows feet elevated
Min 2: 5 – 8 strict ring dips (ad weight is easy)
Beg – dips between 2 boxes

Advanced athletes
Min 1 : 6 – 10 Ring MU
Min 2: rest

Metcon

For time:
63 Double Unders
21 Kettlebell Swings (24/16kg)
21 Pull-ups
45 Double Unders
15 Kettlebell Swings (24/16kg)
15 Pull-ups
27 Double Unders
9 Kettlebell Swings (24/16kg)
9 Pull-ups

Time cap: 15 minutes

author: Scotty

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