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08
11
2018

Fri 9/11/18 : Strive 45 in Canberra membership

By Scotty 0

Within CrossFit SFS, Hume we have a fully dedicated area for our Strive 45 HIIT classes. Come on out for a FREE trial anytime.

Warm Up
3 rounds of:
30 sec cardio your choice
10 Perfect Air Squats
10m Duck Walk
5 Perfect Pushups
10m Bear Crawl
10 Band Pull Aparts
5 Strict Pull-ups or Ring Rows

Strength/ Skill (15-30mins):
Back Squat (65 – 85% go by feel)
4 x 3

WOD (30-55 mins):
3 rounds for time:
Run 400m
5 Rounds of “Cindy”

1 round of “Cindy” is 5 Pull-Ups, 10 Push-Ups, 15 Squats

Time Cap: 25 mins

Scaling Options:
Run: Row 500/400 or Assault Bike 20/15 cals
Pull-up: Band Pull-up, jumping pull-up, ring row
Push-up: Reduce reps to 5 per round, knee push-up
Squat: Use depth marker, reduce reps to 10 per round
Reduce reps of Cindy to 3,6,9 or 4,8,12

author: Scotty

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