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19
04
2020

CrossFit SFS: Mon

By Scotty 0

CrossFit SFS – Workout of the day

Warm-up
2 rounds:
30 sec squat hold
30 sec plank hold

Then;

2 rounds:
5 x Slow Tempo Air Squats
10 x Kipping Swings or Hollow Rocks

Then;

5-4-3-2-1
Wall Ball/ Jumping Squat
T2B/ Sit-up

Strength

Back Squat (4 x 12 @ heavy)

Metcon

AMRAP 12 minutes:
10 Wall Balls 9/6kg
10 T2B
20 Wall Balls 9/6kg
20 T2B
30 Wall Balls 9/6kg
30 T2B
40 Wall Balls 9/6kg
40 T2B

Continue in this fashion until time elapses
Scaling options:

Wall Ball : reduce weight/ lower target/ really look for depth of squat over weight

T2B: reduce reps to 1/2, V Snaps, Hang Knee raise – strict

Accessories

‘DEZTROYA’ core session

author: Scotty

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