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13
05
2020

CrossFit SFS : Outdoor Boot Camp!

By Scotty 0

Ok booking system in place for a few SUPER Saturday sessions this weekend (and it is my birthday).

We will meet out the back of the gym for one session and then head off from the gym.

Booking thru WODIFY only for 9am & 10am

Be great to see you all again…

CrossFit SFS – Workout of the day

Warm-up

3 rounds:
200m Run (easy/moderate/hard, building each round)
10 x Hollow Rocks
10 x push up + Shoulder taps
10 x Kipping Swings or Single Arm DB Bent Over Rows

Strength

5 rounds of max reps at each, with 1 min rest after each round

Min 1 : KB/DB/Bag swings
Min 2 : Goblet Squats
Min 3 : SDHP
Min 4: Burpee over item
Min 5 : Feet anchored sit ups

author: Scotty

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