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13
06
2019

Fri 14/6 : Canberra Fitness Centre

By Scotty 0

We are one of Canberra’s longest standing CrossFit facilities. With 1180m2 of floor space, 9 coaches and a wealth of experience, you are in safe hands with us!

CrossFit SFS WOD

Warm Up (5-15 mins):
3 rounds:
10-30 Double Unders
15 x Hollow Rocks
12 x Glute Bridges
9 x Empty Barbell Good Mornings
6 x Empty Barbell Bent Over Rows with 1-2 sec pause at body
3 x Burpee Broad Jumps (behind barbell)

Then;

Warm up to deadlift weight

Strength/ Skill (15-35 mins):
Deadlift
3 x 12

WOD (35-45 mins):
AMRAP 10 minutes:
10 Deadlifts (102.5/70kg)
15 DB Shoulder to Overhead (22.5/15kg)

author: Scotty

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