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Wed 21/8 : Do you want better results Canberra?

By Scotty 0

It is true Canberra that you will get quicker results doing group training over going to the globo gym and training by yourself!

Head on over to Strive 45 HIIT or CrossFit SFS gym in Hume and come join our community.

A place where we hang out, train together, socialise together and actually take the time to talk to each other. If you go to a Globo Gym, how many people do you actually know? Do you know the trainers? DO they know YOU?

Friends | Family | Comminuty

CrossFit SFS workout of the day

Warm Up (5-15 mins):
Before strength:
3 rounds:
15-30 Double Unders or 30-60 single skips
20 sec side plank, each side
10 x Active/Inactive bar hang (start in a dead hang, pull to active, then relax back to dead hang and repeat for 10 rounds)
5 x Kick up to handstand (3 sec pause in handstand) or 2-3 x Wall Climbs or 10 x Shoulder Taps in top of push-up position

Shoulder Press (4 x 8)

Warm-up (No Measure)

Specific Warm Up
Then, before workout and after strength:
3 sets of:
5-10 x Ring Rows (make these challenging but achievable for each person)
5 x Hip Pop to Bar/Rings Drill or 10 x Kipping Swings
5 x Ring Dips or Push-ups

Metcon (AMRAP – Rounds and Reps)

(35-50 mins):
AMRAP 12 minutes:
30 Double Unders
10 Push-ups
3 Muscle Ups


Core Finisher
3 sets
10 hang strict knee raise
15 knee to chest tuck off box
20 pulse crunches

author: Scotty


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