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Fri 2/11 : Fitness Event in Canberra

By Scotty 0

Come out to CrossFit SFS this weekend and watch some of Australia’s fittest athletes compete for the Gym Quip Capital Fitness Challenge Title.

Entry is free both days and will commence at 7am both day’s.


SFS Workout of the Day

Warm Up (5-15 mins):
8 min AMRAP @ easy pace
Shuttle Run (choose a distance that takes 20-30 sec to complete)
10m Duck Walk
5 Burpees
10m Bear Crawl
5 V-Ups

WOD (15-50 mins):
6 rounds for time:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m

If you have a weight vest, wear it.

Time cap: 35 mins

Scaling Options:
Air Squat: Depth marker
Push-up: reduce to 18/12 reps, knee pushups
Lunges: Lunge to AbMat or reduced ROM if needed
Run: Row 500/400m or Assault Bike 30/20 cal

author: Scotty


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