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20
06
2019

Fri 21/6 : HIIT training Tuggeranong

By Scotty 0

Want to come and try out our amazing blend of CrossFit meets F45??

Nothing technical, also no jumping and dancing around for 45 mins. We get in and get the work done and train hard!

Here are Strive 45, we believe it is vital to be fit & strong and learn the correct way to lift weights!

Come on out to any of our Friday classes for FREE trial..

CrossFit SFS WOD

Warm Up (5-15 mins):
3 rounds:
30 sec plank hold
10 x KB Goblet Squats
15 sec side plank hold (each side)
10 x Barbell Good Mornings

Then;

Warm up to opening weight for 3 x 10 Squats

Strength/ Skill (15-35 mins):
Back Squat
3 x 10

METCON (35-55 mins):
For time:
50 Wall Balls (20/14lbs)
25 C2B Pull-ups
40 Wall Balls (20/14lbs)
20 C2B Pull-ups
30 Wall Balls (20/14lbs)
15 C2B Pull-ups
20 Wall Balls (20/14lbs)
10 C2B Pull-ups
10 Wall Balls (20/14lbs)
5 C2B Pull-ups

Time cap: 20 minutes

author: Scotty

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