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02
02
2020

CrossFit SFS : Curex on Board Capital Challenge

By Scotty 0

Great to have Curex on board for the 2020 Capital Fitness Challenge!

We have now opened up a few more team spots and reduced the individual’s, so if you are still keen to do our event here are the spots left:

MM team : 6 spots
FF team : 4
M/F : 4 spots
** Hurry these spots will only last 2 -3 days and then we will SOLD OUT**

Rego here : Capital Challenge

CrossFit SFS – Workout of the Day

Warm-up : (5-15 mins):

2 rounds:
30 sec squat hold (holding wall ball)
30 sec plank hold
15 sec side plank (each side)

Then;
10 x Air Squats
10 x Kipping Swings
10 x Cossack Squats
10 x Overhead Box Step Ups (holding wall ball overhead)

Strength

Front Squat (5 x 3)

Kicking the week off with some heavy front squats

5 x 3

**building up to a heavy set of 3 for the day **

Metcon : (35-50 mins):
AMRAP 15 minutes:
18 Wall Balls 9/6kg
12 Toes-to-Bar
6 Burpee Box Jumps (24/20″)

RX + option today : 14/9kg wall ball

Accessories

3 sets
3 x 8 ea bulgarian split squat @ heavy
3 x 15 ea single leg calf raise @ heavy
3 x 15 GHD

author: Scotty

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