Blog
  • Main page
29
11
2018

Fri 30/11 : Canberra Gym = Family

By Scotty 0

We are just one big happy family here at CrossFit SFS, Canberra.

FREE creche for your kids when you join us at SFS.

…………………
SFS Workout of the Day

Warm Up (5-15 mins):
3 rounds of:
60 sec row or bike
12 x Band Pull Aparts
6 x Inchworms (no push-up)
3 x Wall Climbs or 12 x Shoulder Taps (in push-up position)

Strength/ Skill (15-30 mins):
4 rounds:
10 x Single Arm DB Press
10 x Single Arm DB Bent Over Row

Perform 10 reps of press on each arm before moving onto the DB row each set

WOD (30-50 mins):
5 rounds for time:
50 Double Unders
25 Sit-Ups
10 HSPU

Rx+: GHD sit-ups, Deficit/Parallette HSPU

Time cap: 20 mins

Scaling Options:
Double unders: reduce reps to 40/30/20 per round (aim to complete inside a minute) or do single skips (100 reps)
Sit-ups: anchor feet if needed
HSPU: reduce reps per round to 5, reduce ROM (abmat), box pike HSPU, seated DB press

author: Scotty

Comment
0

Leave a reply