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17
04
2020

CrossFit SFS: Super Sat

By Scotty 0

Get outdoors and enjoy the beautiful weather!

CrossFit SFS – Workout of the day

Warm-up

400m easy jog
then
2 rounds
10 hollow rock
10 single no weight deads (slow & controlled)
10 super mans
.30 top of Push up holds

Metcon

4 sets
50m out n back sled push @ heavy (should be walking slowly)
30m Handstand walk (obstacle RX +)
50m sled push @ heavy (should be walking slowly)
-Rest 1:1 between sets-
If no sled, then choice of:

20 deadstop deficit Deads @ 70/50kg (basically single rep deads, stop and reset each rep) or

50m heavy deadball carry

Time Cap : 30 mins

author: Scotty

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