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14
09
2017

Fri 15/9/17 – Canberra Gym, Fitness Centre

By Scotty 0

Don’t forget we now have YOGA here at CrossFit SFS Hume, Canberra, Sunday 2.30pm

Gymnastics – 10 mins

HS walking (or progression with coach)

Conditioning
On the minute for 30 mins
Min 1: 10 Dball over shoulder 45/35-25kg
Min 2: 10 floor press 60/40kg
Min 3: 10 GHD (15 ab mat)
Min 4: 30-40 sec ring row hold at chest
Min 5: rest
Choose weights you can do unbroken. Sub power clean (75/55kg) for dball if needed.

Accessory 3 rds
10 ring push ups
20 OH plates lunges
40 plank taps

author: Scotty

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