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04
07
2019

Fri 5/7 :

By Scotty 0

CrossFit SFS workout of the day

Warm Up (5-15 mins):
3 rounds:
10 x Good Mornings (empty barbell)
10 x Sit-ups
5 x Kang Squats (empty barbel)
10 x Shoulder Taps in top of Push-up
10 x Bent Over Rows (empty barbell)
5 x V-ups

Then;

2 rounds:
10 Single Leg Deadlifts (5 per leg, no weight)
10 Single Leg Glute Bridges (5 per leg, no weight)

Strength/ Skill (15-35 mins):
Deadlift
4 x 6

METCON (35-45 mins):
AMRAP 8 minutes:
3 Devils Press (22.5/15kg)
5 DB Thrusters (22.5/15kg)
7 Burpee Box Jumps (24/20”)

author: Scotty

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