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Crossfit – Tues 10th

By Scotty 0

CrossFit SFS – CrossFit


3 rounds:

5 x Inchworms (no push-up)

10 x Cossack Squats (5 per side)

15 x Glute Bridges

Then, 3 rounds with a single Kettlebell:

5 x Single Arm KB Front Squats (each side)

4 x Single Arm KB Press or Push Press (each side)

3 x Single Arm KB Thrusters (each side)

2 x Single Arm KB Windmills (each side)

Kettlebell Windmill:


Back Squat

4 x 6
check back to what you did for your sets of 8 a few weeks back and try to increase the weight across all of your sets

You can either hold a heavy weight across all 4 sets or you can build up to a heavy set of 6 for the day

AMRAP: Metcon (AMRAP – Reps)

AMRAP – (35-50 mins)

3 x AMRAP 4 minutes:

Run 400m

15 Bar Facing Burpees

Max reps Thruster (42.5/30kg)

There is NO rest between the rounds. Your score is the total amount of thrusters you accumulate during the workout.
Scaling Options:

Run: Row 450/400m or Assault Bike 25/18 cals

Bar Facing Burpee: regular burpee (no jump over bar), kickback burpee (no push-up)< step down & step up burpee, burpee to a target
Thruster: reduce weight, use dumbbells

New Section

Cool Down (50-60 mins):

Slow stretching: calves, hamstrings, glutes, quads, hips, chest, triceps, shoulders

author: Scotty


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