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29
10
2019

CrossFit : Wed 30/10 : Canberra’s One stop Fitness Facility

By Scotty 0

Within the walls of CrossFit SFS in Hume Tuggeranong is your one stop fitness facility for Canberra!!!

  • CrossFit
  • Strive 45 HIIT classes
  • Outdoor Lunch Strive Classes (Tuggeranong)
  • Weightlifting
  • Gymnastics
  • Personal Training
  • Chiropractor
  • Physio
  • 24 hr access (coming soon)

CrossFit SFS – Workout of the Day

Warm Up (5-15mins):
2 rounds:
10 x Lunges
10 x Kipping Swings
10 x Strict Press with empty barbell

Then;

Split Jerk Footwork Drills:
Starting with feet under hips and no broomstick or barbell…

Step out to Split Jerk Stance & Recover x 5
Jump out to Split Jerk Stance & Recover x 5
Dip, Drive & Jump to Split Jerk Stance + Recover x 5
Repeat Above with Hands Mimicking Jerk x 5
Repeat Above with a Broomstick x 5
Repeat Above with a Barbell x 5

Weightlifting (15 – 35 mins)

Split Jerk (7 x 1 )

Metcon (Time 35-50 mins):

AMRAP 15 minutes:
50 Double Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks (22.5/15kg)

author: Scotty

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