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17
01
2020

CrossFit SFS: Super Saturday

By Scotty 0

All about teamwork and working together here at CrossFit SFS & Strive 45 and you are going to need to work together in this awesome pairs workout courtesy of Swanstrong

CrossFit SFS – Workout of the day

Warm-up : (5-20 mins):
Easy 400m Jog
3 rounds:
10 x Deadlifts (empty barbell)
10 x Hollow Rocks
10 x Cossack Squats

Then;

3 rounds alternating with your partner:
Partner 1: Run 200m (easy pace in round 1 and build up)
Partner 2: 3 Deadlifts (add weight each round) + 4 Lunges + 4 Sit-ups + 4 Burpees

Metcon: (20-50 mins):

2 rounds for time (in teams of 2):
35 Deadlifts (100/70kg)
70 Synchro Lunges alt on the spot (bodyweight only)
35 Syncro DB snatch 22.5/15kg
35 Synchro Sit-ups
35 Syncro push ups
30 Synchro Burpees

author: Scotty

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