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Wed 7/8 : 45min HIIT training in Hume

By Scotty 0

In case you have missed it somehow, one of Canberra’s best HIIT (High Intensity Interval Training) programs is running 6 days a week in Hume!

Come and spend a week with us and actually be coached every time you step inside (no, your workout is not on screen) for you to do with a cheerleader yelling at you!!

For a FREE week : click here

CrossFit SFS Workout of the day

Warm Up (5-15 mins):
3 rounds:
5 x Inchworm with 2 x push-up at bottom of each rep
10 x Empty Barbell Bent Over Row
15 x Sit-ups
10 x hollow rock
5 x Broad Jumps


Bench Press (1rm)

If you are not interested in testing your 1rm, I want you to do the following:
5 x 5 flat bench @ 75 – 80%
5 x max push ups on slam ball


‘Modified Jackie’ (Time)

Time cap: 20 minutes
WOD (35-50 mins):
For time:
Row 1000m
50 Wall Balls 9/6kg
30 Pull-upsTime cap: 12 minutes

author: Scotty


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