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26
11
2019

Crossfit : Wed 27/11 – Capital Fitness Challenge Canberra

By Scotty 0

Spots are filling up fast for the 2020 Capital Fitness Challenge

Announcing our first major sponsors:

Chasing Better
LN Media

If you would like to find out more about the Capital Fitness Challenge and register click : CAPITAL FITNESS

CrossFit SFS – Workout of the Day

Warm-up
2 rounds:
10 Single Leg RDL (no weight, 5 per side)
10 x Cossack Squats (5 per side)
10 x Hollow Rocks
10 x Glute Bridges
10 x Windmills with a Kettlebell (5 per side)

Then;
Using your Kettlebell:
5-4-3-2-1
Tempo Goblet Squats (3 sec down/3 sec pause/3 sec up)
Single Arm Russian Swings (each arm)
Reverse Overhead Lunge (each leg, alternating eg. 10-8-6-4-2)

Strength

Back Squat (5 x 5)

Metcon

AMRAP 10 minutes (35-50 mins):
5 Power Cleans (85/60kg)7 Handstand Push-ups
9 Burpee Box Jumps (24/20″)

Accessories
choice of mobility or core COACHES call

author: Scotty

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