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02
06
2020

CrossFit SFS : Great to be back in the Gym

By Scotty 0

Feels so good to be back in the gym, getting to do what we love everyday!

Great first few days team.

Please ensure if you have NOT been training to PLEASE, scale and modify anything you feel you need to. We have plenty of time to get back into the program, but it is vital you slowly build back up to get used to the volume.

There options each day on WODIFY, but please talk to the coaches on duty if you need any help at all.

CrossFit SFS – CrossFit


Warm-up

2 rounds:
Easy 200m Jog or 60 sec Assault Bike
20 x Single Leg Deadlifts (10 per side, no weight)
20 x Hollow Rocks

Then;

Warm up for Deadlift

Strength

Deadlift (5 x 5 )

Metcon :30 – 40mins
5 mins clean & pack up + leave gym ASAP

“Zoe”
AMRAP 10 minutes:
Buy in: 57 KB Swings (24/16kg)
AMRAP in time remaining;
13 Burpees
9 Power Cleans 60/40kg

OR

Strive
AMRAP 10 minutes:
Buy in: 57 KB or DB Swings
AMRAP in time remaining;
13 Burpees
9 DB Power Cleans 22.5/15kg

Scaling Options:

Aim for 4+ rounds if possible

author: Scotty

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