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08
04
2020

CrossFit SFS: Moving Forward

By Scotty 0

Keep on moving forward and getting the work done.

We can’t change what is happening right now in the world, but we can change the way feel, look, simply by keeping up the training and eating well during this time.

CrossFit SFS – Workout of the day

Warm Up

2 rounds
60sec cardio
10 Twisting Bear, alternating
10 Slow Muscle Snatch
10 Slow OH Squat

Gymnastics
EMOM 10
Odd: 5-7 strict ring dips
Even: 5 – 7 strict pull ups (weighted if possible)

Metcon

CrossFit
3 x AMRAP 5’s
21/15 Calorie Ski/Row
15 Toes to Bar
21 Push Press (40/25) {50/35kg} [60/40kg]
Rest 5 Minutes
repeat x 3

Home Workout

3 x AMRAP 5’s
1 min run/skip (can row if you have one)
15 V Ups (TTB or Hanging knee if you have a rig)
21 Push Press – anything you can press from the front
Rest 5 Minutes
repeat x 3

author: Scotty

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