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20
12
2018

Fri 21/12 : 12 days of Christmas workout

By Scotty 0

Sat we will be doing the 12 days of Christmas workout here at CrossFit SFS.

I am expecting a big group for what will be a cracking session!

Just a warning that this is an individual workout but we may need to pair up on the bar work for some of it. After a few minutes people will move faster than others and be out of the road.

Then don’t forget from 3pm our Christmas party will be going at Rose Cottage out in the beer garden, looking forward to catching up and having a well earn’t drink with everyone!

If we don’t get to see you, Lisa, myself and all the SFS team hope you have a safe and merry Xmas and we look forward to continue to work with you in 2019.
……………………
SFS Workout of the Day

Warm Up (5-15 mins):
3 rounds of:
60 sec Assault Bike or Row
10 x Goblet Squats with KB or DB
10 x Weighted Duck Walk Steps with DB or KB
10 x Good Mornings with barbell

Then;

Warm up to 20rm attempt with:
1 x 8 @ light weight
1 x 6 @ moderate weight
1 x 4 @ working weight

Strength/ Skill (15-30 mins):
Back Squat
1 x 20

WOD (30-50 mins):
For time:
40-30-20-10
Burpees
Wall Balls (20/14lbs)

Time cap: 20 mins

Scaling Options:
Burpees: kickback burpee (no push-up), step down/step up burpee
Wall Ball: reduce weight, reduce target height

author: Scotty

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