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13
01
2019

Mon 14/1 : Masters HQ Canberra Fitness Event

By Scotty 0

Just letting you all know that here at CrossFit SFS, we are hosting the 1st Masters event of the season, with the Masters HQ pairs event.

There will still be a 9am, class, but it will be outdoor so be sure to wear a hat. Also we are after any volunteers for the day after you finish for and hour or two would be greatly appreciated!

……………
CrossFit SFS workout of the Day

Warm Up (5-15 mins):
3 rounds:
60 sec row/bike/ski @ easy pace
5 x Inchworm Push-ups
10 x Lunge & Twist (twist across front leg)
15 x Hollow Rocks

Then;

20 x Empty Bar deadlifts

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

WOD (30-50 mins)
AMRAP 12 minutes:
15 Burpee Box Jumps (24/20”)
15 Hang Power Cleans 50/35kg

Scaling Options:
Burpee Box Jump: reduce box height, kickback burpee (no push-up), step up
Deadlift: reduce weight

Cool Down (50-60 mins)
Slow Stretching: Hamstrings, glutes, hips, lower back, quads, chest

author: Scotty

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