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03
03
2020

CrossFit SFS crew smash Masters HQ

By Scotty 0

An awesome weekend by the 7 teams that represented CrossFit SFS at the Masters HQ!

Here is a rundown on each division

Nath & Hayley :1st (RX 30-39)
Juan & Ingrid: 2nd (RX 30-39)
Scott & Mel: 1st (RX 40-49)
Chelles & James : 4th (40-49)
Dave & Jodes: 2nd (Open 40-49)
James & Samantha: 2nd (Open 30-39)
Danielle & Luke: 3rd (Open 30-39)


CrossFit SFS – Workout of the day

Warm-up : (5-25 mins):

Dynamic Warm Up Across Floor:

Do each movement for at least 20m total
Running High Knees
Running Butt Kicks
Walking Toe Touches (kick legs up in front of face)
Walking Lunges
Travelling Inchworms (no push-up)
Sumo Squats
Duck Walk
Crab Crawl
Burpee Broad Jump

Then;

Easy 400m Jog

Then;

3 mini rounds:
3 Pull-ups
3 Push-ups
3 T2B
6 Squats
*Use scaling equivalents where needed

Metcon : (25-50 mins):

AMRAP 25 minutes:
Run 200m
5 Pull-ups + 10 Push-ups + 5 T2B + 15 Squats
Run 200m
6 Pull-ups + 12 Push-ups + 6 T2B + 18 Squats
Run 200m
7 Pull-ups + 14 Push-ups + 7 T2B + 21 Squats
Run 200m
8 Pull-ups + 16 Push-ups + 8 T2B + 24 Squats

Continue in this fashion until time elapses

author: Scotty

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