fbpx
Blog
  • Main page
22
04
2020

CrossFit SFS : Cardio gear for lease

By Scotty 2

We have a range of cardio equipment for lease if you are based in Canberra.

Assault Bikes, Concept 2 Rowers and Ski’s, send us a message for more information.

CrossFit SFS – Workout of the Day

Warm-up

3 rounds:
Easy/Moderate/ Hard 200m Jog (increase intensity each round)
5 x Inchworm Push-ups
10 x Single Arm Bent Over Rows with object of choice or 10 x Lunges
5 x Single Arm DB Press/ Push Press with object of choice or 5 x Push-ups

Then;

5 Burpees
6 x DB Snatches or Single Arm Russian KB/ Backpack Swings (3 per arm)
4 x Single Arm Devils Presses or Burpee Single Arm KB/Backpack Swings (2 per arm)
3 x Devils Presses (both or 1 DB’s) or Burpee-KB Swings or Burpee G2O

Strength

Shoulder Press (3 x 15)

**stay in controlled perfect reps

Metcon

For time:
Run 400m
21 Devils Press/ Burpee-KB Swing/ Burpee-Ground to Overhead (backpack)
Run 400m
15 Devils Press/ Burpee-KB Swing/ Burpee-Ground to Overhead (backpack)
Run 400m
9 Devils Press/ Burpee-KB Swing/ Burpee-Ground to Overhead (backpack)

author: Scotty

Comment
2
Steve

Hi, are the assault bikes for sale? If so what price? Cheers, Steve

Scotty

Hi Steve, No bikes for sale sorry.

Lease only

Leave a reply