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28
10
2020

Members Only Challenge

By Scotty 0

With so little events on the horizon, Summer coming, and to give everyone something to work toward. We will be running a little in-house Six week challenge!

Stay tuned for more info in the coming days

To run in line with the new programming and the fact that we are heading toward Summer

CrossFit SFS – Workout of the Day

Warm-up

2 rounds
50 single skips
10 push ups
10 lunges

Metcon

10 – 15 mins on Double Under skills & drills

Adv : EMOM 10 – 50 – 70DU

Beg/int : with coaches

*Coaches Notes

– set & positioning of rope
– reps without rope
– single/single/double practice
– taking out the single nan just connecting Double Unders
– work on EMOM attempts to even get 1 rep


Metcon

4 sets
AMRAP 5 Minutes
15/12 Calorie Assault Bike
15 Bench Presses 50/35kg
15 GHD Sit Ups / Ab mat sit ups
1-2 Rope Climbs (or 3 or 6 seated to standing)
-Rest :90 between sets-

author: Scotty

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